68. How Meal Timing Can Reverse Fatigue and Hormonal Chaos with Dr. Rupy Aujla

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Welcome to Rooted in Wellness with me, Wellness Advocate and Holistic Nutritionist,
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Mona Sharma.
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Together we will take a journey to discover natural healing practices from imbalance to balance,
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guided by ancient wisdom and modern scientific insights.
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I was raised living summers on an ashram, so I learned early on that food is medicine,
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and your kitchen is your greatest source of health care and prevention.
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After facing two heart surgeries, anxiety and weight challenges, I discovered that just
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because your symptoms are common doesn't mean that they are normal.
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Together with some incredible guests, we will explore the power of our mind, body and
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soul connection, returning to our roots to rediscover our greatest well-being.
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What if your energy and hormones had less to do with willpower and more to do with your
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daily rhythm?
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In this episode of Rooted in Wellness, I sit down with Dr. Rupi Auschla, a medical doctor
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and founder of the Doctors' Kitchen, to explore how the timing of your meals, your exposure
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to light, and even your breath can deeply influence your metabolic health, your mood and
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long-term vitality.
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We unpack the silent drivers of burnout that most people miss.
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It's not just about what you eat, but when, it's not just about rest, but the quality
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of your recovery, and it's not just about doing more, it's about sinking with the rhythms
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of your body that it was designed for.
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We also discuss the science of circadian health, the connection between inflammation and fatigue,
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and why your kitchen might be the most powerful place to begin healing.
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He reminds us that true wellness is less about restriction and more about joyful, sustainable
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habits that connect us to food, nature, and ourselves.
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Dr. Rupi Auschla is a medical doctor, best-selling author, and founder of the Doctors' Kitchen,
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who discovered the power of food as medicine after facing his own health scare in his early
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20s.
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His journey led him to bridge the gap between nutrition and conventional medicine, showing
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that lifestyle isn't just supportive, it is foundational.
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Hi everyone, who's joining us live, welcome to Rooted and Wellness.
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I've got a very special guest who's traveled from Barb and waiting to meet you for a long
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time.
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Welcome, Dr. Rupi.
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Thank you so much, man.
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This is awesome.
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I don't know where I'm looking for the live.
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Is it over there or there?
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Over here.
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You can land a point whenever you look at a camera.
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This is amazing.
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It's so cool.
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Yeah.
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It's so cool to be able to connect with people, maybe a new audience, live, and typically
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who might not listen to a podcast.
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Yeah.
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So we're going to dive into so many things.
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You and I have so much in common.
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I followed you for so long and just so inspired, not only by your ethnic background and our
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synergy there, but the foods that you cook and the way that you speak about food as
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medicine has always been inspiring.
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It's amazing.
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As we were kind of talking about before the podcast, this podcast is really about ancient
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wisdom in our modern world and how we can all become more rooted in ourselves, but
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also in our inner wisdom to heal.
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So the first question I typically ask people is like, tell me two or three things that
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help you feel more rooted in who you are.
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Well, I think a lot's changed for me over the last year because of my wife, go birth to
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our son.
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I've got an eight month old.
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And I think prior to my son, I would have said, you know, it's my morning routine.
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It's like getting sun in the morning, it's like, but actually, I think it's starting
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the day with calm energy before the chaos begins.
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And so just getting up before he's awake and actually just going in with a really strong
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intention that I'm going to be super calm today and I'm going to not be rocked by, you
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know, the sort of the things that just come from left field with that's because of, you
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know, having a newborn, whether it's because of an email, whether it's because of something
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at work, whatever it might be, I'm just not going to be disrupted.
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I'm just going to get into a flow state.
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And I'm honing the skill out of, you know, the sort of chaos that comes with having a newborn
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for the first time.
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So it's like a privileged position to be and I'm just trying to reframe my experience
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to, to, to be a lot more positive and a lot more learning for me.
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So I would say that's definitely something that keeps me rooted.
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It's starting the day with an intention to be super calm and to take only some of exactly
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what I want to experience in this day, no matter what comes my way.
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There's a traffic jam like I experience on the way here, for example, instead of getting
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rocked by that, I'm sort of like, I'm rooted.
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It's a super power in LA.
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Yeah.
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You have to deal with it.
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The second thing I think that keeps me rooted is my diet.
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It's my food.
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It's not just the power of nutrients and ingredients and sourcing the best possible food.
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It's the pleasure of cooking and enjoying food.
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And I think sometimes in the conversation around wellbeing and biohacking, it becomes
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much more of a functional tool and I think it should be as flavorful as it is functional.
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And so what I like to do with the way I talk about food and I prepare food is actually
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sort of blend the two together.
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So I'm not just talking about the functional benefits of food.
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I'm also talking about the flavor elements, the pleasure, sharing of food, that this
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is all medicinal in its nature.
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So that would be the second thing.
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And the third thing has to be movement for me.
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So on this trip, so I've been here for three weeks, my routine of going to the gym and
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getting out and exercising has been somewhat disrupted because, you know, charging with
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the baby, charging with my wife, lots of things going on.
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I got ill in the first week as you know.
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So that has been like a bit of an issue that I've been dealing with over the last couple
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of weeks.
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But generally, movement in the morning, whether it is yoga, stretching, some sort of movement
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that just gets me energized for a day, I like, honestly, I have to have that.
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I feel that in my desert, this might be TMI, I don't know what the audience would like
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here, but like...
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I talk about bowel movements every day.
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Oh yeah, great.
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You know, if I don't exercise and I don't have a healthy dose of exhaustion in the week,
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I get constipated.
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And it's like a signal to me, I was like, oh yeah, I'm constipated because I haven't
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moved.
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So, you know, movement for me is very much part of my life.
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I have to do some sort of strength training or stretching or aerobic exercise, zone two
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training or something that I'm really getting into over the last couple of years as I just
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turn 40, you know, there's tons of science around mitochondrial health and how it's
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important to ensure that you're stressing your muscle in different ways.
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So, it's not just about bulking or muscle quality, it's also about the efficiency of the
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muscle.
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So, yeah.
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So, I would say those would be my three things.
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I mean, I could talk to you about the loads of other things like that.
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Those are the three things that I would say come to mind when it comes to the strongest
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pillars for me in terms of keeping my health on track.
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I love it.
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Asking that question to people, especially who've gone through any type of a healing journey,
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because everyone always comes back to changing the state of their body first.
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Like, they understand their internal ecosystem needs to be in a certain functioning calm
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state of being in order for everything else to work.
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And you did something beautiful there, which I don't want to miss for people who you connected
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movement with lack of bowel movement where most people today were so accustomed partially
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because of society and doctors, symptom, fix, symptom, fix instead of not symptom, what's
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the cause?
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What could be the issue behind it and doing that investigation?
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It needs to be part of our languaging today, right?
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Absolutely.
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Yeah.
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And you know what?
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I think that was part of my functional medicine, lifestyle medicine training, because
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I don't think I was taught how to make that connection at medical school, no disrespect
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to the medical schooling system.
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I think it serves a very good purpose.
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But I don't think I learned the basics of root cause medicine or really thinking wider
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and just increasing the aperture of the lens that I look at patients if it wasn't for
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thinking about upstream causes of things like constipation, because like you alluded to,
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we think of diagnosis, solution, guideline, take this drug, do this intervention.
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Okay.
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Let's go to the next one, rather than thinking about all the wider causes in the differentials
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behind constipation itself as an example.
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Let's dive into that.
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And I have to say, that's probably what excited me most about finding your page is that
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you're a medical trained doctor, right?
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But you have this beautiful Instagram platform called the doctor's kitchen.
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Yeah.
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So can you talk to us about your background as a medical doctor and like seeing firsthand
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that disconnection that you mentioned?
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Yeah, absolutely.
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And what thought you hear?
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Yeah.
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So I've been a doctor for 15 years.
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I trained in general practice, but I've also done emergency medicine, ITU, WISO's in
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Sydney and the UK, I've done a nutrition degree, I have a master's in nutrition, I was
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in nutrition medicine.
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I did that a few years ago now, and I've done functional medicine training as well.
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But my origin story is very similar to yours.
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So your audience would know like how you took yourself to an ashram after having multiple
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cardiac interventions.
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My origin story was when I became a junior doctor, so this is back in 2009, three months
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into the job.
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You can imagine high stress lifestyle, night shifts, eating terrible food, tons of learning
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on the job.
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So the stress of that was humongous.
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During a long stint of shifts, I started suffering from palpitations, learn, behold,
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bleep taken off me, I told my, my registrar at the time, my boss, I said, would you mind
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feeling my pulse?
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I think I'm going a bit fast.
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And she, you know, to her credit straight away, like I was admitted, I was taken to the
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cardiac ward.
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I put a cardiac monitor attached to me.
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It was bond or atrial fibrillation, exactly the same arrhythmia that you had.
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Going at 200 bits per minute up and down, luckily I didn't, wasn't having an ischemic
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event.
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I didn't have any issues that required me to have an electrocardi version, which is what
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you've seen the movies and the series where I put the panels on.
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My blood pressure was stable, I was fine, it wasn't, I'm chest pain.
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But what I thought was going to be a one off, actually led to me having these episodes
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33 times per week with no obvious triggers, no obvious cause.
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My weight was fine.
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I was previously in the well, I wasn't a drug taker, I wasn't having any excess of alcohol,
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I wasn't even drinking caffeine back then, actually, so or coffee or tea.
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So my journey actually, right at the start of my medical career as a junior doctor, also
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sort of paralleled with me being a patient, and actually having that sort of this weird
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scenario where I was both a patient and a doctor.
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And so I got to experience what it was like, like the embarrassment, the indecision, just
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the misunderstanding of what was going on in my body.
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And I was trying to some of the world's best cardiologists, no one could figure this
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out.
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But you're behind it too, like it's her heart, you're so young, you're dealing with
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this.
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Yeah.
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And as a, you know, as a traumatic, I knew what the risks were, you know, when your blood,
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when your heart is pumping irregularly, your blood becomes sticky for one of a better
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term.
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And the stickiness can throw off clots, and these clots can go anywhere, they can go to
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your brain, causing a stroke, and go to your gut, causing gut ischemia, it can have
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a heart attack, there's loads of issues that can go wrong.
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And then when they're offering you the procedure, which is relatively safe to be fair, and
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there was a low risk of recurrence, although actually the recurrence is a lot higher than
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we previously thought 15 years ago, it's, there are lies, a whole bunch of potential issues,
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side effects, you can perforate the heart, you can cause death, like there's loads of
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issues with loads of potential side effects.
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And at no point on my journey, did anyone address lifestyle, dire, and even as a conventional
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traumatic, I thought anyone who suggested that was completely out of their mind, and
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the person who did was my mum, who isn't a medic, isn't, you know, in any way sort
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of scientific, she's just an Indian mum.
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And she was the one who suggested that I should really think about my diet and lifestyle
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before I entertain having an ablation, which is what you ultimately had.
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And just for the listener and viewers, an ablation is where you put a guideway through a large
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vessel, it goes into the heart, and then you burn an arrow around the pulmonary vein,
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to stop these misfiring cells, which was the potential cause of what was going on, although
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every single test that I had was completely negative and normal.
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So it was just sort of like, okay, finger in the air, let's do this and let's see if it
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sort of stops it.
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But I was on all the drugs, like similar drugs to you, I think, a beta blocker, an anti-rhythmic
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to use, when I was having these episodes.
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And so, sorry, I'll get off this long story in a second.
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I'm doing my life really, but the guests that I've been searching for, thank you.
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So I started doing the diet and lifestyle stuff.
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So I went serious in the morning, and came sort of leftovers and quick breakfast that
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I would make from scratch.
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I stopped eating from the hostile canteen, which was just like, babies and cheese and all
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this kind of stuff.
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And I started bringing in my own lunches.
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I would cook from scratch instead of just grabbing a pasta on my way from work.
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I tried to optimize my sleep as best as I could, given that I was doing night shifts
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and all the rest of it.
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I started doing yoga and a bit more breath work.
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And within about a year, because I was fastidiously tracking when and what potential triggers
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there might have been for my AF episodes, which were lasting anywhere between 24 and 36
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hours.
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So really long episodes.
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And you know what it's like, you just feel like you're going to pass out.
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You feel like you've got a headache, you feel like, you know, super unwell.
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And then you take the medications, you feel of them worse, you feel completely with
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the headache.
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You feel at the end.
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You feel like, yeah, lie down and not move.
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And I'll never forget that frustration of being a patient, being given the solution,
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and still being dissatisfied, because as a doctor, I knew this is the right thing to do,
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quote unquote, the right thing to do.
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But as a patient, I was like, this is horrible.
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This isn't the way to live.
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I'm 24.
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All my colleagues are fine.
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They're all doing night shifts, they're all like, you know, dealing with the stresses.
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And I just felt very vulnerable and like not, like I didn't belong in this covert
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profession of being a medic.
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So my identity was having a bit of crisis as well.
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But over this period of making these changes, my AF episodes went from 2 to 3 per week
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to zero.
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And they're in lies sort of the questions as a, as a community trained scientist, like
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why an earth is this possible?
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Why was it I taught this in medical school?
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And then I just started learning from there on.
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So I maintained my sort of medical practice.
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So I went into general practice, which is what you guys call found in medicine over here.
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I was going to specialize in surgery, but then I opted to do this instead because I wanted
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to learn about lifestyle medicine and the gut microbiota and inflammation and why breath
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work has its impact on our nervous system and, you know, leaning into some of the principles
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of ancient medicine that you've since learned about.
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And I probably was privy to with my parents growing up, because they were watching the,
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you know, the, the, the guru, the ashram on TV doing, but what are these guys doing?
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It's completely rubbish.
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But now I'm like, oh no, there's a lot of science behind this now.
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We're just sort of keling up to speed with things that, teologically over, you know, generations
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of a millennia, cultures from all over the world have come to.
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And so I just love looking at modern medicine through the lens of traditional practices.
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And to be clear, there are some practices that can definitely be left alone in the sort
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of, you know, traditions of, of, of bygone, but there are also lots that we can explore
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that are aligned with how we've evolved as human beings.
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And I just think applying an evolutionary lens and a traditional lens to modern medicine
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is a really good exercise, because there are some, some absolute gems in there.
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Absolutely.
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What a powerful story.
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Who could have thought all of that synergy?
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And we were the same age also.
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And how incredible of your mother would have gift for her to just have that insight for
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you is my mom who's doing the same thing too because of her arthritis.
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Yeah.
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Yeah.
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And like you, my understanding and, you know, all these ancient rituals, we would go
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see these gurus and basements and do these like hour long breath work situations like,
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yeah, yeah.
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Enough.
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I don't want to do that.
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But now, you know, like so many, we need this batch by science and there's more of an
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understanding there.
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And I just want to own in.
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So you did not have the oblation.
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You got off the beta blocker medication through these and it took you some time at self discovery,
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right?
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Yeah, definitely.
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I felt better along the way, but I was definitely fearful of actually having an episode
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and then throwing off a claw.
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And then so I did this with a lot of trepidation.
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And I remember I was seeing someone at the time who was very commercially minded and she
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just thought I was absolutely crazy.
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You know, I remember her marching me down to the anti-corregulation clinic, which I don't
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know if you were anti-corregulated before your ablation, but it's where you loaded up
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on war frame, which is quite an old manipulation.
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Yeah, yeah.
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So back in the day, when you probably had your ablation, we were doing a procedure that
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required patients to be anti-corregulated because the procedure itself can lead to plots
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forming.
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We have newer techniques now in your methods, which use more modern anti-corregulants that
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don't require that.
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But I remember like just the disappointment from her and some of my the medics when I was
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going against conventional wisdom and you know, even throughout my journey doing the doctor's
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kitchen, which was never meant to be a brand, by the way, it was just a new name that
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I'd like, oh, I'm going to do this recipe as I put in the doctor's kitchen, I'm sure
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it would be fine.
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And then now it's become my identity and my brand.
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So that was never like the plan for me.
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But I remember even throughout my whole career, this idea of talking about food as medicine
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and sort of creating a parallel to traditional medicine and Eastern medicine, even talking
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about our diabetic medicine has been very uncomfortable for all my colleagues to see.
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And I've definitely had a lot of bachelors around that.
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But I think now, you know, in this 2025, a lot more people are coming around to it.
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And there's a lot of friends of, you know, mutual friends of ours that are talking about
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this who are both medics and they understand that the power in the wisdom of previous
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some teachers and scholars.
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Yeah, it's a very slow transition and I'm always shocked today and here's the beauty
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about what's happening right now is we're putting all the science around these ancient
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rituals and even something around stress management, right?
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And I think that a lot of people and maybe perhaps a lot of the colleagues that you
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had who are just so right brain, they need data, data, data, data, the stats, that proof
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proof.
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Like maybe by the time we hit that threshold, they'll finally come around because you
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didn't have any nutrition training at that time, right?
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So thank goodness, background, she just had insight around that, right?
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It's probably something that she had grown up with.
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Yeah, yeah.
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And I know the kind of doctor, colleague, friend that you're speaking to, that same type
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and it still exists today.
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So every year I'll go in for like an annual cardiovascular checkup and this last time
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at a big organization here in the US, the cardiologist said, well, Mona, you know, the drugs
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that we have today are different than the drugs that you were on when you were in your
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20s.
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And it's like, well, Mona, if it gets worse, then the surgery that we have today is still
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very different.
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Yeah, yeah, yeah.
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It's like you're still pushing this.
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I just want the whole story around how I yield myself.
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Yeah.
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Yeah, yeah.
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The takeaway for that is for listeners to really just ask questions because the person
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on the other end, God bless them.
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This isn't ever about hitting people in that kind of modern healthcare system, but there's
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education that's still based on a very antiquated point of view.
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And I think it's just profound having a doctor like you out in the world who's like, hey,
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you know, I have the same training as you and here's what I'm seeing, here's the learning.
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You know, I love actually being able to play both roles almost.
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It's like I love leaning into the sort of intuition and the end of one experimentation
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and, you know, figuring out what works best for me is an individual because the last thing
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that I would want to insinuate is if you just do these things, then you can get rid of
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anything.
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You can get rid of your tattooed diabetes, you can reverse cancer, you can reverse your
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ablation.
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I think work for what worked for me was through self discovery in the same way what worked
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for you as well.
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And I would encourage people to think about that through that lens rather than the traditional
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conventional lens, which is you have this diagnosis, ergo, you need to take these drugs
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or do these interventions with a researcher otherwise, and this is how we fix you.
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And that's a very sort of a very sort of narrow naive way of looking at how we treat conditions
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and how we ultimately, you know, get people to experience healing if they need to or protect
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their health, which I think is, you know, another area which we traditionally haven't done
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well within conventional medicine.
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So yeah, no, I love playing this both roles because especially when I did my nutrition
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masters that I recently completed in nutritional and it's called nutritional medicine, it's
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where you go into the big studies in the data and you look at the quality of evidence
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stuff. And I think it's really important to have a handle on that, but not be completely
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beholden to that because otherwise you just wouldn't do anything because there isn't
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studies looking at, you know, green, chlorophyll water, for example, or like, you know, the
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exact dose of capital, actually caffeine is probably a different because there's 20,000
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studies in coffee.
383
00:22:01.460 --> 00:22:02.460
Exactly.
384
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Yeah.
385
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Yeah.
386
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But, you know, other sorts of teas or mushrooms, for example, which I think there's there's
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a lot of evidence for at the moment, but nowhere near as much as coffee, but, you know, there's
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definitely potential for these different things.
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And also the ancient healing practices that we haven't got any studies for, you know,
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like third eye massage or certain types of diabetic practices or TCM, like, it's really,
391
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really interesting.
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And also this concept of the belief effect.
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So we know how strong the placebo effect is and the no seabot effect.
394
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So, you know, if you were to tell me, like, oh, by the way, I forgot there's cyanide
395
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in here.
396
00:22:40.900 --> 00:22:44.620
And I might immediately start having symptoms because of what you've just suggested
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to me.
398
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And it's a very well recognized phenomena.
399
00:22:47.860 --> 00:22:53.980
The same thing can be said of the belief effect of like how we feel a certain pill or treatment
400
00:22:53.980 --> 00:22:58.020
or food or dietary pattern is going to have the impact on us.
401
00:22:58.020 --> 00:23:02.020
This needs to be studied more so because it's super powerful.
402
00:23:02.020 --> 00:23:06.180
It is really powerful, whether you're looking at this from the lens of a scientist who's
403
00:23:06.180 --> 00:23:10.620
beholden by, you know, evidence-based medicine or whether you're looking at this from someone
404
00:23:10.620 --> 00:23:13.340
who believes in traditional healing methods.
405
00:23:13.340 --> 00:23:18.620
This practice, this sort of idea of belief effects is massive and it could be revolutionary
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for a lot of people.
407
00:23:19.620 --> 00:23:21.420
Oh, I couldn't agree with that more.
408
00:23:21.420 --> 00:23:26.180
And again, I think if we were to look back at, you know, ancient Buddhist temples and monks
409
00:23:26.180 --> 00:23:29.780
and stuff like that, they understood the power of the mind, whether they were fasting
410
00:23:29.780 --> 00:23:34.700
for extended periods of time or surviving on air or focusing on a guru or whatever it
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was.
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I think that what they were trying to prove is the power of the mind over the physical
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plastic body.
414
00:23:40.100 --> 00:23:41.100
Yeah, yeah, yeah.
415
00:23:41.100 --> 00:23:45.700
So with this insight and, you know, obviously the education that you do, for the people
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00:23:45.700 --> 00:23:50.100
who might be finding you who are Western trained, and you've got this education, we have
417
00:23:50.100 --> 00:23:53.940
courses like nutritional science and people getting their masters in nutrition.
418
00:23:53.940 --> 00:23:57.740
And yet we still see nutrition as sort of soft science, right?
419
00:23:57.740 --> 00:23:58.740
Yeah.
420
00:23:58.740 --> 00:24:02.980
And then with you, like even becoming a nutritionist myself, and I wish if I could go back
421
00:24:02.980 --> 00:24:07.660
in time, all of those doctors, it's never that linear approach that you were mentioning.
422
00:24:07.660 --> 00:24:11.100
You know, I can imagine for both you and I, maybe it had something to do with our nervous
423
00:24:11.100 --> 00:24:12.100
system regulation.
424
00:24:12.100 --> 00:24:13.100
Yeah.
425
00:24:13.100 --> 00:24:16.580
I know for me, it had a lot to do with my blood sugar regulation at the same time.
426
00:24:16.580 --> 00:24:21.660
My lifestyle, my circadian rhythm, the fact that I was completely off my set, like there
427
00:24:21.660 --> 00:24:23.900
was so many things that I was contributing to them.
428
00:24:23.900 --> 00:24:24.900
Yeah.
429
00:24:24.900 --> 00:24:28.380
And for listeners like whatever symptom you're suffering from, if it's heart palpitations
430
00:24:28.380 --> 00:24:32.740
or whatever imbalance or dis-ease, they never show up overnight, right?
431
00:24:32.740 --> 00:24:35.980
We've got to do the investigation to see like, what were the symptoms that were, were the
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00:24:35.980 --> 00:24:38.940
systems in the body that were being compromised?
433
00:24:38.940 --> 00:24:41.940
So do you see even an evolution of this soft science becoming?
434
00:24:41.940 --> 00:24:42.940
I definitely see that.
435
00:24:42.940 --> 00:24:47.780
I definitely see this sort of soft science becoming a lot harder, particularly with people
436
00:24:47.780 --> 00:24:50.660
recognizing the impact of the microbiota.
437
00:24:50.660 --> 00:24:53.620
Because you can think about this through the lens of drugs as well.
438
00:24:53.620 --> 00:24:59.980
So the reason why some people are sensitive to a very typical pharmaceutical like parasytemal,
439
00:24:59.980 --> 00:25:04.020
I think you guys call it a sea to menifin here, or even a blood pressure medication can
440
00:25:04.020 --> 00:25:09.460
be in part explained by genetics, but it can also be in part, it be explained by the composition
441
00:25:09.460 --> 00:25:10.860
of your gut microbiota.
442
00:25:10.860 --> 00:25:15.220
And this is something that no one was really thinking about 10, 15 years ago, certainly not
443
00:25:15.220 --> 00:25:20.340
in the sort of practicing conventional medicine space, that there was actually a difference
444
00:25:20.340 --> 00:25:25.100
in effects because of someone's microbiota composition.
445
00:25:25.100 --> 00:25:31.580
And when I think, think about my own experience of reversing atrial fibrillation, I ponder
446
00:25:31.580 --> 00:25:38.700
the similar sort of ideas as you as to what system was I optimizing or which systems was
447
00:25:38.700 --> 00:25:43.900
I optimizing that actually led to a resolution of my condition.
448
00:25:43.900 --> 00:25:46.940
And in a way, it was multiple.
449
00:25:46.940 --> 00:25:52.980
So by doing breath work and trying to optimize my sleep, I was optimizing my cortisol system.
450
00:25:52.980 --> 00:25:58.220
I was living more in alignment with my circadian rhythm, which is this rough 24-hour cycle
451
00:25:58.220 --> 00:26:02.220
by which all biological systems operate on.
452
00:26:02.220 --> 00:26:07.700
And your body has its own circadian rhythms, your pancreas cell, your gut cell, your brain.
453
00:26:07.700 --> 00:26:12.540
It's usually sort of master regulated by an area in the brain called the SCN, the superacismatic
454
00:26:12.540 --> 00:26:13.860
nuclei.
455
00:26:13.860 --> 00:26:18.460
But you know, you can have shifts, particularly for you night shifts, which I was doing.
456
00:26:18.460 --> 00:26:22.300
So there's one side of the issue, the microbiota.
457
00:26:22.300 --> 00:26:27.420
So because I was having a largely refined carbohydrate diet with cereals and sandwiches
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00:26:27.420 --> 00:26:32.780
and pasta, it probably wasn't feeding my microbiota to the best of my ability, which meant
459
00:26:32.780 --> 00:26:37.020
that the bacteria population was out of balance.
460
00:26:37.020 --> 00:26:41.260
And even though we have pathogenic bacteria, and they can live there and thrive and actually
461
00:26:41.260 --> 00:26:44.700
contribute to the community, as long as they don't overpopulate.
462
00:26:44.700 --> 00:26:48.620
And unfortunately, they tend to overpopulate when we have refined starches and sugars
463
00:26:48.620 --> 00:26:50.580
in our diet, which I was having a lot of.
464
00:26:50.580 --> 00:26:54.340
So when I started eating more fiber, was I, and I have no way of testing this because
465
00:26:54.340 --> 00:26:59.060
I wasn't doing my gut microbiota testing then, but did I create a more balanced and favourable
466
00:26:59.060 --> 00:27:04.660
gut microbiota picture by having fruits and legumes and nuts and seeds and all the rest
467
00:27:04.660 --> 00:27:10.540
of it, probably, and by virtue of doing that, I was probably reducing my inflammation levels,
468
00:27:10.540 --> 00:27:12.620
because my gut barrier was probably more intact.
469
00:27:12.620 --> 00:27:14.140
I had less leakiness.
470
00:27:14.140 --> 00:27:17.820
I had less activation of my immune system that was inappropriate.
471
00:27:17.820 --> 00:27:20.500
And so my inflammation level was probably improved.
472
00:27:20.500 --> 00:27:25.900
The access that links my gut to my brain probably helped me with my stress levels while
473
00:27:25.900 --> 00:27:31.060
I was doing, you know, these crazy shifts and all the rest of it was learning on the job.
474
00:27:31.060 --> 00:27:34.380
My blood glucose regulation was probably improved as well.
475
00:27:34.380 --> 00:27:38.420
Was I flooding my body with more phytonutrients that actually have a direct anti-inflammatory
476
00:27:38.420 --> 00:27:42.980
effect, like we know, you know, things like seaweed, as an example, dark green leafy vegetables
477
00:27:42.980 --> 00:27:48.660
that was consuming a lot more of nuts and seeds that have fatty acids, I was having fatty
478
00:27:48.660 --> 00:27:52.740
fish a lot more often, these contained resolvings that are anti-inflammatory.
479
00:27:52.740 --> 00:27:54.540
So definitely that as well.
480
00:27:54.540 --> 00:28:00.460
And then, you know, I was consuming less products that would have been damaging to my
481
00:28:00.460 --> 00:28:05.620
gut barrier in the form of ultra-pressure foods that have additives and amulsifiers that
482
00:28:05.620 --> 00:28:09.940
we know now through the lens of modern science are net negative for us.
483
00:28:09.940 --> 00:28:14.900
So there's so many ways in which you can, I can sort of look back at my own experience
484
00:28:14.900 --> 00:28:18.980
and explain, you know, detoxification was probably improved as well because I was having
485
00:28:18.980 --> 00:28:20.580
lots more brascabesciabuses.
486
00:28:20.580 --> 00:28:24.740
So there's so many ways in which I can explain my own experience.
487
00:28:24.740 --> 00:28:30.460
I think ultimately it comes back to putting your body in the best environment you can.
488
00:28:31.180 --> 00:28:39.180
The four pillars that come to mind are nutrition, sleep, emotional health, and exercise.
489
00:28:39.180 --> 00:28:43.540
And if you just align those, I mean, there's definitely community and purpose, which I think
490
00:28:43.540 --> 00:28:48.780
are also just as important as those pillars, but if when you align those, your body has
491
00:28:48.780 --> 00:28:52.660
this like innate intelligence, it just knows what to do.
492
00:28:52.660 --> 00:28:56.660
Give it the right nutrients, give it the right fuel, put it in the right environment,
493
00:28:56.660 --> 00:29:02.180
it can create a sense of balance or homeostasis in its internal environment, such that your
494
00:29:02.180 --> 00:29:03.700
symptoms can improve.
495
00:29:03.700 --> 00:29:09.860
That's my sort of thesis of my experience and also what I see as a, what I did see as
496
00:29:09.860 --> 00:29:16.180
a practicing physician and, you know, my reading of the literature thus far in nutrition.
497
00:29:16.180 --> 00:29:17.820
No, we're silent suffering.
498
00:29:17.820 --> 00:29:19.700
It's like a lot of the symptoms that you're talking about.
499
00:29:19.700 --> 00:29:24.180
I think a lot of people out there are still suffering with, but it's funny, no matter the
500
00:29:24.180 --> 00:29:28.260
type of doctor that comes in here, we're kind of learning that there's some foundational
501
00:29:28.260 --> 00:29:31.060
truths when it comes to healing, right?
502
00:29:31.060 --> 00:29:36.180
Setting an internal ecosystem to optimize what's happening within us, or the harmony, I
503
00:29:36.180 --> 00:29:40.740
guess, that we can say to awaken that intelligence, you know, it's funny, we're still so lost
504
00:29:40.740 --> 00:29:43.780
in this world of health and wellness, but we're talking about feeling a little bit more
505
00:29:43.780 --> 00:29:48.500
of a sense of peace, optimizing your sleep, taking nutrient dense foods, more fiber, more
506
00:29:48.500 --> 00:29:53.300
phytonutrients and phytochemicals, whether we're talking about heart palpitations or cardiovascular
507
00:29:53.300 --> 00:29:56.780
disease or diabetes or cancers.
508
00:29:56.780 --> 00:30:00.220
The foundation really is like this foundational truth, would you agree?
509
00:30:00.220 --> 00:30:01.220
Yeah, 100%.
510
00:30:01.220 --> 00:30:06.220
I mean, I say this over and over again, because people ask me, go, what do I eat for PCOS,
511
00:30:06.220 --> 00:30:09.740
or what do I eat for menopause, or what do I eat for, I'm going to tell you the same
512
00:30:09.740 --> 00:30:10.740
thing.
513
00:30:10.740 --> 00:30:15.340
It's really optimizing the nutrients that you're lacking and introducing the nutrients
514
00:30:15.340 --> 00:30:18.220
that, you know, you're just not providing your body with.
515
00:30:18.220 --> 00:30:22.460
And, I mean, the reason why I wrote the book Healthy Eye Approach is because I feel a lot
516
00:30:22.460 --> 00:30:27.340
of people are actually lacking good quality sources of protein in their diet, and that
517
00:30:27.340 --> 00:30:32.500
becomes even more important as we get older and even more important postmenopausally.
518
00:30:32.500 --> 00:30:37.780
And if you exercise regularly, which I imagine a lot of your community do, but also like
519
00:30:37.780 --> 00:30:44.120
the fats, the distribution of fiber, the distribution of different sort of phytonutrient
520
00:30:44.120 --> 00:30:48.340
rich ingredients, these are all things that we all need to be consuming.
521
00:30:48.340 --> 00:30:53.020
And most people just aren't getting enough, and that's the sort of problem that I'm
522
00:30:53.020 --> 00:31:00.140
trying to address with making healthy eating easier, like more enjoyable, pleasurable, like,
523
00:31:00.140 --> 00:31:03.980
this is what we need to be leaning to, and that's why I try and make it fun by just doing
524
00:31:03.980 --> 00:31:09.260
cooking shows, you know, and just doing cooking books, and rather than it being like really
525
00:31:09.260 --> 00:31:17.060
heavy nutrition, dense, like academic focused work, which I love doing as well, like I do
526
00:31:17.060 --> 00:31:20.900
that on my podcast, and we just talked to researchers all day long about nutrition,
527
00:31:20.900 --> 00:31:24.660
but when it comes to the practical element, I think that's what we need to lean into.
528
00:31:24.660 --> 00:31:30.380
After saying, like, the science is complex, the solutions are simple, the implementation,
529
00:31:30.380 --> 00:31:31.380
that's the hard stuff.
530
00:31:31.380 --> 00:31:32.380
Absolutely.
531
00:31:32.380 --> 00:31:36.220
Because the science of the microbiota and mitochondrial health and stuff, super, super complex,
532
00:31:36.220 --> 00:31:38.980
you know, I don't, I can't pretend to understand half of it.
533
00:31:38.980 --> 00:31:43.860
The solution is really simple, it's like, eat more free submersibles, have nuts and seeds,
534
00:31:43.860 --> 00:31:46.660
eat on time, exercise, go to bed.
535
00:31:46.660 --> 00:31:51.940
The implementation of that, given how cats of their lives are, the access to food, financial
536
00:31:51.940 --> 00:31:55.140
and all these different things, this is what makes it really hard.
537
00:31:55.140 --> 00:31:56.940
And this is where I want to spend most of my time.
538
00:31:56.940 --> 00:31:57.940
Oh, I love it.
539
00:31:57.940 --> 00:31:58.940
Let's go viral.
540
00:31:58.940 --> 00:31:59.940
Right?
541
00:31:59.940 --> 00:32:02.700
And really it's an issue of modernization, right?
542
00:32:02.700 --> 00:32:06.900
When I work with people, the greatest obstacle is the sense of stress that they feel or
543
00:32:06.900 --> 00:32:11.340
the lack of time, which is just a reallocation that needs to happen.
544
00:32:11.340 --> 00:32:14.940
And if we see that this is something that's consistent throughout society and gosh, if
545
00:32:14.940 --> 00:32:19.540
it was amplified by doctors and the medical community and stuff like that, then I think
546
00:32:19.540 --> 00:32:21.740
we're on track for it becoming the new norm.
547
00:32:21.740 --> 00:32:22.740
Yeah.
548
00:32:22.740 --> 00:32:25.500
And like, just remember the culture that you come from, you and I come from this beautiful
549
00:32:25.500 --> 00:32:30.700
South Asian come, even my Danish side, actually, whatever culture, there's a lot of emphasis
550
00:32:30.700 --> 00:32:36.140
around a gathering for food and nourishment, the time that it took to cook and the ritual
551
00:32:36.140 --> 00:32:39.420
around sitting with your neighbors and your family and stuff like that.
552
00:32:39.420 --> 00:32:43.100
We're really breaking away from that when like, food keeps us alive, people.
553
00:32:43.100 --> 00:32:44.100
Totally, yeah.
554
00:32:44.100 --> 00:32:45.100
Right.
555
00:32:45.100 --> 00:32:47.740
There's not much more wisdom behind it beyond the intelligence of what you can do, mate.
556
00:32:47.740 --> 00:32:48.740
Absolutely.
557
00:32:48.740 --> 00:32:53.100
And I think a lot of people forget because the Mediterranean diet is sort of heralded
558
00:32:53.100 --> 00:32:56.140
as one of the most impactful diets.
559
00:32:56.140 --> 00:32:59.140
It's like the healthiest in terms of cardiometabolic health.
560
00:32:59.140 --> 00:33:04.100
And when I say cardiometabolic, I'm talking about reducing the risk of cardiovascular disease
561
00:33:04.100 --> 00:33:08.420
and improving one's metabolic health such that, you know, you have a lean body mass and
562
00:33:08.420 --> 00:33:14.100
you maintain muscle health as you age, but a real core tenon of the Mediterranean way
563
00:33:14.100 --> 00:33:18.540
of eating, which is the way I describe it, it's not the food itself, it's not over Mediterranean
564
00:33:18.540 --> 00:33:24.860
flavoured, it's not that element, it's actually the act of sitting and eating together as part
565
00:33:24.860 --> 00:33:26.260
of a community.
566
00:33:26.260 --> 00:33:27.260
Yeah.
567
00:33:27.260 --> 00:33:33.820
And it's very hard to adjust for that and to capture that in trials, particularly randomized
568
00:33:33.820 --> 00:33:37.340
control trials looking at the Mediterranean diet because it's hard enough to get them
569
00:33:37.340 --> 00:33:40.900
to eat the food, let alone eat it with someone.
570
00:33:40.900 --> 00:33:46.300
But I think it's a real core tenon of the observational studies where they look at Mediterranean
571
00:33:46.300 --> 00:33:52.740
diets and Mediterranean start eating patterns, particularly in places like Spain and Greece
572
00:33:52.740 --> 00:33:56.460
and, you know, Italy, where it's just the part of the culture.
573
00:33:56.460 --> 00:34:02.300
And I think we're unfortunately eroding that because of the attractiveness of convenience,
574
00:34:02.300 --> 00:34:06.060
so the fact that you can get food and it's healthy food delivered to your door, you don't
575
00:34:06.060 --> 00:34:07.060
have to cook it.
576
00:34:07.060 --> 00:34:11.380
If there's anything you save time, everything's about saving time, these are hacks like to
577
00:34:11.380 --> 00:34:12.380
make your cooking.
578
00:34:12.380 --> 00:34:17.060
Part of the beauty of food is actually the cooking process.
579
00:34:17.060 --> 00:34:22.500
It's the dopamine release that you get when you cook a healthy, hopefully nourishing
580
00:34:22.500 --> 00:34:25.260
and delicious meal for your family.
581
00:34:25.260 --> 00:34:30.060
Like part of the enjoyment for me isn't just cooking the food, it's actually cooked for
582
00:34:30.060 --> 00:34:33.740
a friend of mine yesterday who's in LA as well.
583
00:34:33.740 --> 00:34:38.340
And part of the enjoyment was just literally just seeing the smile on her face, you know,
584
00:34:38.340 --> 00:34:43.860
and just eating with my wife and one of her friends was there and like that's nourishment
585
00:34:43.860 --> 00:34:44.860
in itself.
586
00:34:44.860 --> 00:34:49.220
It's not just the fact that I cooked her a really good salad, some fried teeth on the
587
00:34:49.220 --> 00:34:51.420
side and some roasted white beans.
588
00:34:51.420 --> 00:34:58.100
It was like the setting environment, you know, the set scene and what is it?
589
00:34:58.100 --> 00:35:02.860
I think there's a saying within the psychedelic mushroom community where it's about the setting
590
00:35:02.860 --> 00:35:09.220
and the intention and the scene that actually is very important for the experience itself.
591
00:35:09.220 --> 00:35:10.220
Exactly.
592
00:35:10.220 --> 00:35:16.220
So I think it's really important to bring that to everything, whether it's exercise or
593
00:35:16.220 --> 00:35:21.180
nutrition or, yeah, the emotional connection piece of it.
594
00:35:21.180 --> 00:35:25.300
It's a full and love language for me, right, just to be nourished that way from the
595
00:35:25.300 --> 00:35:26.500
feeling you love.
596
00:35:26.500 --> 00:35:27.740
I can't wait for the day.
597
00:35:27.740 --> 00:35:31.780
I have a feeling, this is my memory of the ashram, when we go to eat at the ashram, there's
598
00:35:31.780 --> 00:35:32.780
no screens.
599
00:35:32.780 --> 00:35:36.740
You're sitting in a really calm setting outside in nature with other people connecting.
600
00:35:36.740 --> 00:35:37.740
Yeah.
601
00:35:37.740 --> 00:35:40.580
And everyone takes in a moment to just like acknowledge the effort that went into the
602
00:35:40.580 --> 00:35:44.380
food where it comes from, how it was cooked, the prayer and the blessing that was given
603
00:35:44.380 --> 00:35:47.340
to it also and you literally digest that.
604
00:35:47.340 --> 00:35:51.100
So I can't wait for the day where even, you know, with the medical community, we can
605
00:35:51.100 --> 00:35:55.300
kind of understand what your vibration is or your frequency in that state.
606
00:35:55.300 --> 00:35:59.540
And I'm sure that with practice, you can get to a point where whether you're having
607
00:35:59.540 --> 00:36:04.100
your morning gratitude practice or sitting in stoneness with loved one eating, the state
608
00:36:04.100 --> 00:36:08.780
of your body can actually be put into that same frequency, which is healing in and of
609
00:36:08.780 --> 00:36:09.780
itself, right?
610
00:36:09.780 --> 00:36:10.780
Yeah, yeah.
611
00:36:10.780 --> 00:36:17.940
I think the biomarkers that we currently have today are fairly crude to explain the magnitude
612
00:36:17.940 --> 00:36:22.740
of effect of something that we colloquial call energy or vibration, right?
613
00:36:22.740 --> 00:36:28.060
And you know, if I was to think about it with my sort of like medical hat on, what happens
614
00:36:28.060 --> 00:36:35.380
when you take screens away and you are doing breath work or you're doing prayers before
615
00:36:35.380 --> 00:36:36.380
you start eating?
616
00:36:36.380 --> 00:36:38.740
Well, a lot of things are happening.
617
00:36:38.740 --> 00:36:41.380
So your cortisol level is definitely lower.
618
00:36:41.380 --> 00:36:45.660
Your attention is very much on the texture and the enjoyment of the food.
619
00:36:45.660 --> 00:36:46.660
Everything slows down.
620
00:36:46.660 --> 00:36:51.140
You're not having dopamine effects from, you know, being simulated by a digital device
621
00:36:51.140 --> 00:36:56.100
while you're consuming food, for example, your eating rate will slow, which means that
622
00:36:56.100 --> 00:37:02.020
your gastric emptying will would improve your chewing increases, which means that you're
623
00:37:02.020 --> 00:37:05.700
going to actually extract more nutrients from whatever you're consuming.
624
00:37:05.700 --> 00:37:08.820
So when you think about it from that perspective, you know, you could measure the cortisol
625
00:37:08.820 --> 00:37:13.300
level, you could measure your blood glucose level, you could measure your HSCRP in that
626
00:37:13.300 --> 00:37:17.020
moment, you could measure other markers of inflammation, but I don't think we've got
627
00:37:17.020 --> 00:37:20.620
to the point where we can actually measure vibration or energy and stuff.
628
00:37:20.620 --> 00:37:24.540
And I think it's more of a feeling that you have and I think you want to put yourself
629
00:37:24.540 --> 00:37:28.060
in that right state, particularly when you're doing something as important as nourishment.
630
00:37:28.060 --> 00:37:29.060
You got it.
631
00:37:29.060 --> 00:37:30.060
It's so important.
632
00:37:37.580 --> 00:37:41.780
I have to pause this episode to share something that's completely transformed how I feel
633
00:37:41.780 --> 00:37:45.460
every single day and it all starts in my gut.
634
00:37:45.460 --> 00:37:50.060
I'm talking about pendulum's metabolic daily and I'm genuinely obsessed.
635
00:37:50.060 --> 00:37:56.580
88% of Americans are metabolically unhealthy and so much of that comes down to our gut microbiome.
636
00:37:56.580 --> 00:38:01.500
If you're constantly battling afternoon energy crashes, sugar cravings and that sluggish
637
00:38:01.500 --> 00:38:05.980
feeling after meals, metabolic daily can change everything.
638
00:38:05.980 --> 00:38:08.140
This isn't your typical probiotic.
639
00:38:08.140 --> 00:38:11.500
It contains live acromasia, moonesophila.
640
00:38:11.500 --> 00:38:15.500
It's an incredible next generation strain that most of us are deficient in.
641
00:38:15.500 --> 00:38:20.300
It literally strengthens your gut lining and helps your body metabolize sugars and carbs
642
00:38:20.300 --> 00:38:22.540
so much more efficiently.
643
00:38:22.540 --> 00:38:25.140
What I love most is how it makes me feel.
644
00:38:25.140 --> 00:38:27.260
My energy is sustained throughout the day.
645
00:38:27.260 --> 00:38:32.140
I'm not constantly thinking about my next snack and I actually feel a little bit more full
646
00:38:32.140 --> 00:38:33.140
faster.
647
00:38:33.140 --> 00:38:37.340
It's like my body finally learned how to work with the food instead of against it.
648
00:38:37.340 --> 00:38:40.460
Plus my digestion has never been better.
649
00:38:40.460 --> 00:38:42.940
What's that pendulum apart is the science.
650
00:38:42.940 --> 00:38:48.380
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651
00:38:48.380 --> 00:38:53.940
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652
00:38:53.940 --> 00:38:56.100
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653
00:38:56.100 --> 00:39:01.100
I'm so selective about supplements that I recommend and metabolic daily has earned a permanent
654
00:39:01.100 --> 00:39:04.860
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655
00:39:04.860 --> 00:39:11.140
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656
00:39:11.140 --> 00:39:12.500
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657
00:39:12.500 --> 00:39:20.140
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658
00:39:20.140 --> 00:39:26.740
Let's go back to your journey.
659
00:39:26.740 --> 00:39:30.900
The concept that fascinates me is this concept of culinary medicine.
660
00:39:30.900 --> 00:39:33.900
This is a big part of you've written a few books now.
661
00:39:33.900 --> 00:39:36.620
Yeah, this is my fifth book.
662
00:39:36.620 --> 00:39:41.140
So talk to us about the evolution when you recognize that it is about the information
663
00:39:41.140 --> 00:39:43.140
of the food, but also the enjoyment.
664
00:39:43.140 --> 00:39:48.900
I want to call out for people who haven't seen Dr. Rupees page, you really do make cooking
665
00:39:48.900 --> 00:39:55.740
and eating and food combining and using herbs and spices as something that is quite simple.
666
00:39:55.740 --> 00:39:56.740
We really complicated.
667
00:39:56.740 --> 00:40:00.340
We think that it takes a lot of effort, a lot of time, that I've got to be looking at
668
00:40:00.340 --> 00:40:05.700
recipes and for a lot of my clients, introducing one recipe a month is like a big deal to them.
669
00:40:05.700 --> 00:40:10.300
It is, but again, it's just breaking down a belief that they have that has to be complicated
670
00:40:10.300 --> 00:40:11.300
in those things.
671
00:40:11.300 --> 00:40:15.540
So do you see this as being part of an evolution that people are going to get to instead of
672
00:40:15.540 --> 00:40:18.460
just eating clean, like they're going to understand the nourishment and the medicine
673
00:40:18.460 --> 00:40:19.460
that comes with it?
674
00:40:19.460 --> 00:40:20.460
I really hope so.
675
00:40:20.460 --> 00:40:22.900
I think, like, I like to break it down.
676
00:40:22.900 --> 00:40:27.820
I think when I started my career and I wrote my first couple of books, I was over-complicating
677
00:40:27.820 --> 00:40:29.940
the already over-complicated science.
678
00:40:29.940 --> 00:40:34.300
So I started to think about food through the lens of mitochondrial health and coronary
679
00:40:34.300 --> 00:40:40.340
nutrition and epigenetics or nutrigenomics, which is how food can switch on and off
680
00:40:40.340 --> 00:40:41.340
certain genes.
681
00:40:41.340 --> 00:40:46.260
And I think whilst that's all fascinating, people just want the basics and they want to
682
00:40:46.260 --> 00:40:54.660
understand how they can actually put that complex nutrition into practice easily and conveniently,
683
00:40:54.660 --> 00:40:59.660
which is why I think my focus on Instagram and YouTube and through my newsletter and
684
00:40:59.660 --> 00:41:03.340
the Doctor's Kitchen app is just making it as simple as possible.
685
00:41:03.340 --> 00:41:10.260
So introducing new ingredients, things like things that are in seasonal because they obviously
686
00:41:10.260 --> 00:41:14.340
have a lot more phytonutrients, things that are organic because there is a difference in
687
00:41:14.340 --> 00:41:19.220
the thousands of chemicals that make up all these different ingredients as much as you
688
00:41:19.220 --> 00:41:20.220
can afford.
689
00:41:20.220 --> 00:41:26.020
So yeah, my focus is definitely trying to simplify and just getting people to not be scared
690
00:41:26.020 --> 00:41:30.140
of recipes and actually introducing things into repertoire.
691
00:41:30.140 --> 00:41:37.660
We did some interviews with customers of the app and one of the things that really surprised
692
00:41:37.660 --> 00:41:42.460
me because I thought people were downloading and using the app because they love the education
693
00:41:42.460 --> 00:41:44.540
and the science and the fact that they've got proof.
694
00:41:44.540 --> 00:41:47.780
And actually most people were just like, it's because it just gives me healthy, in
695
00:41:47.780 --> 00:41:48.780
inspiration.
696
00:41:48.780 --> 00:41:52.020
Like I can go in the app and choose a recipe and that looks nice and like everyone loves
697
00:41:52.020 --> 00:41:53.020
it.
698
00:41:53.020 --> 00:41:56.300
Even like my husband who doesn't eat meat and like we could give it tearing me up and
699
00:41:56.300 --> 00:41:58.020
I'm like, yeah, that's what it's about.
700
00:41:58.020 --> 00:41:59.020
That's actually what it's about.
701
00:41:59.020 --> 00:42:03.500
So I'd love like that aspect of it and I think that's what I need to lean into more.
702
00:42:03.500 --> 00:42:07.420
And like instead of satisfying my ego of like knowing as much as I can about nutritional
703
00:42:07.420 --> 00:42:12.300
medicine, it's actually just about being as helpful as possible to the end user or the
704
00:42:12.300 --> 00:42:14.940
consumer of the content that's out there that we put out.
705
00:42:14.940 --> 00:42:19.660
And then coloring medicine is a concept that was actually pioneered in the US.
706
00:42:19.660 --> 00:42:25.180
So I made contact with some of the medical schools that I had started a coloring medicine
707
00:42:25.180 --> 00:42:31.660
coloring medicine program as part of the medical curricula at Tulane, Columbia and Harvard.
708
00:42:31.660 --> 00:42:35.180
I think this in like 40 American medical schools.
709
00:42:35.180 --> 00:42:40.020
And the UK we had zero, like there was no concept of coloring medicine and the, you know,
710
00:42:40.020 --> 00:42:43.060
to even dare call it coloring medicine is pretty phenomenal.
711
00:42:43.060 --> 00:42:48.020
So I remember earlier my career was around 2017 to 2018, I was like, I'm just going to
712
00:42:48.020 --> 00:42:49.660
bring it to the UK.
713
00:42:49.660 --> 00:42:52.140
So I met with all the, the directors and stuff.
714
00:42:52.140 --> 00:42:54.940
We learnt all about their curricula.
715
00:42:54.940 --> 00:42:58.060
We tried to get it like, like for like in the UK, didn't work.
716
00:42:58.060 --> 00:43:00.260
So we basically had to build the curricula from scratch.
717
00:43:00.260 --> 00:43:04.620
I worked with dieticians, chefs, bunch of medical schools.
718
00:43:04.620 --> 00:43:10.180
We're currently in three medical schools, which is, I want to say 10% of all medical schools
719
00:43:10.180 --> 00:43:11.180
in that.
720
00:43:11.180 --> 00:43:12.180
Yeah.
721
00:43:12.180 --> 00:43:17.300
So we've got a long way to go, like a huge sort of uphill battle, but we get medical students
722
00:43:17.300 --> 00:43:24.420
relatively early in their medical career to cook alongside culinary students, dieticians.
723
00:43:24.420 --> 00:43:25.420
They learn about food.
724
00:43:25.420 --> 00:43:29.820
They learn how to start conversations about food in their clinical practice, because I can't
725
00:43:29.820 --> 00:43:32.020
be the only doctor talking about this in the UK.
726
00:43:32.020 --> 00:43:36.860
And thankfully I'm not anymore, but it felt really much of the start, my career that I was
727
00:43:36.860 --> 00:43:38.180
literally the only one talking about it.
728
00:43:38.180 --> 00:43:42.820
So I wanted this to evolve beyond me, where it's not just Dr. Rupin, the doctor's kitchen
729
00:43:42.820 --> 00:43:49.380
is actually most doctors in the UK can have an evidence-based practical conversation about
730
00:43:49.380 --> 00:43:54.380
improving someone's nutrition for the person that opposite them in clinic.
731
00:43:54.380 --> 00:43:56.260
What a great lesson to go through.
732
00:43:56.260 --> 00:44:00.460
So you understand, you know, the information overload, so people are getting all this information
733
00:44:00.460 --> 00:44:04.500
about food when it's like another thing to kind of roll their eyes out, but then take
734
00:44:04.500 --> 00:44:09.140
it from a different approach to go through the partnership through medical association,
735
00:44:09.140 --> 00:44:11.020
which is ultimately the dream, right?
736
00:44:11.020 --> 00:44:17.220
Like find one person who walks into the cafe at a hospital and look at the foods that
737
00:44:17.220 --> 00:44:18.220
they're serving, right?
738
00:44:18.220 --> 00:44:20.820
And just think, like, how is this going to help heal, right?
739
00:44:20.820 --> 00:44:22.580
And that would be the future.
740
00:44:22.580 --> 00:44:24.380
And that's still happening, unfortunately.
741
00:44:24.380 --> 00:44:29.820
There can't be, the canteens in the UK, I'm not sure what they're like in the US, but
742
00:44:29.820 --> 00:44:31.860
I can't imagine they might be better.
743
00:44:31.860 --> 00:44:37.300
You'll have the fruit and the veggies right next to two bags of Doritos, so your willpower
744
00:44:37.300 --> 00:44:38.300
better be good that day.
745
00:44:38.300 --> 00:44:39.300
100%.
746
00:44:39.300 --> 00:44:40.300
There's two things.
747
00:44:40.300 --> 00:44:41.300
We've architected it.
748
00:44:41.300 --> 00:44:45.180
And this is another really important point about choice architecture, because I think
749
00:44:45.180 --> 00:44:51.220
there are certain things that unfortunately make the default option, the processed option
750
00:44:51.220 --> 00:44:53.500
that is at the detriment of our health.
751
00:44:53.500 --> 00:44:58.020
And we need to be really intentional about actually curating environments, particularly
752
00:44:58.020 --> 00:45:04.420
in hospitals, but also in supermarkets and communities to be, to have health as the
753
00:45:04.420 --> 00:45:05.420
default option.
754
00:45:05.420 --> 00:45:07.660
So water instead of the fizzy drinks.
755
00:45:07.660 --> 00:45:10.500
We actually tried to do this a couple of years ago.
756
00:45:10.500 --> 00:45:14.900
I got the opportunity to work with one of the biggest caterers in the UK.
757
00:45:14.900 --> 00:45:17.980
And they operated, I think, 40% of all hospitals.
758
00:45:17.980 --> 00:45:24.780
So we did pop-ups of doctor's kitchen and food for the canteens in the hospital and
759
00:45:24.780 --> 00:45:25.780
the staff.
760
00:45:25.780 --> 00:45:29.540
We did it in five different hospitals, completely took out all their food, and it was all
761
00:45:29.540 --> 00:45:30.540
my food.
762
00:45:30.540 --> 00:45:33.940
We did like curries, we did a live salad bar.
763
00:45:33.940 --> 00:45:39.020
We did like this vegetable casserole with like loads of like veggies in there and stuff.
764
00:45:39.020 --> 00:45:40.860
And it was, it did really well.
765
00:45:40.860 --> 00:45:45.620
We did a week in each hospital, but they just couldn't get buy-in from the management.
766
00:45:45.620 --> 00:45:52.100
And unfortunately it's just like potatoes and beans and chips and all the horrible stuff
767
00:45:52.100 --> 00:45:57.300
that unfortunately a lot of medical professionals themselves consume every single day out of
768
00:45:57.300 --> 00:45:58.300
need.
769
00:45:58.300 --> 00:46:02.740
And you can understand that person as well, like, I was that person 15 years ago.
770
00:46:02.740 --> 00:46:07.220
If I didn't have a health condition and I didn't realize that my threshold for illness
771
00:46:07.220 --> 00:46:10.340
was a lot lower than my colleagues, I wouldn't be sat here today.
772
00:46:10.340 --> 00:46:15.580
I would probably be overweight, overworked, overstressed, eating crap food, and just wondering
773
00:46:15.580 --> 00:46:18.180
to myself what I feel so bad all the time.
774
00:46:18.180 --> 00:46:23.260
So yeah, it's almost like I've been in a definite unleavened, on an evolution of my
775
00:46:23.260 --> 00:46:27.700
journey, because why at the start when I had my health condition, I used to feel really
776
00:46:27.700 --> 00:46:30.580
frustrated, that like why me?
777
00:46:30.580 --> 00:46:36.900
Like, you know, it almost felt like a, you know, I was picked on, or I was, I was, I
778
00:46:36.900 --> 00:46:38.820
had done all the quite, quite right things.
779
00:46:38.820 --> 00:46:42.540
I was previously feeling well like why, why am I having this condition?
780
00:46:42.540 --> 00:46:47.740
And now I'm like super grateful for it, because it's changed the, the trajectory of my career
781
00:46:47.740 --> 00:46:53.380
such that I actually have led into my passion and I developed a passion and I get to practice
782
00:46:53.380 --> 00:46:54.380
it, which is really cool.
783
00:46:54.380 --> 00:46:55.380
Isn't it cool?
784
00:46:55.380 --> 00:46:56.380
Yeah.
785
00:46:56.380 --> 00:47:01.980
Like total purpose and passion and, you know, with to amplify these stories, because unfortunately,
786
00:47:01.980 --> 00:47:07.140
for people like us, it took hitting rock bottom before we understood or made any shifts.
787
00:47:07.140 --> 00:47:08.140
Yeah.
788
00:47:08.140 --> 00:47:09.580
And nothing matters when you don't have your health.
789
00:47:09.580 --> 00:47:10.580
Yeah.
790
00:47:10.580 --> 00:47:13.900
When you're sitting on an operating table, you will do anything it takes to change things
791
00:47:13.900 --> 00:47:14.900
around.
792
00:47:14.900 --> 00:47:18.060
And this is why I think it's so important today in a world where there is such a rise
793
00:47:18.060 --> 00:47:22.660
of symptoms and suffering, that people don't ignore their symptoms anymore before it
794
00:47:22.660 --> 00:47:26.180
really gets to a place of being so much harder to turn around.
795
00:47:26.180 --> 00:47:30.420
It's a good point, because I think a lot of people have just sort of surrendered to the
796
00:47:30.420 --> 00:47:33.660
fact that they feel a certain way and it becomes a reality.
797
00:47:33.660 --> 00:47:37.100
It's almost like head on adaptation, but the other way, it's like you just adapt to
798
00:47:37.100 --> 00:47:44.420
like feeling achy and tired and, you know, impaying most days and like I'm thankful in
799
00:47:44.420 --> 00:47:50.180
that when I wake up, I have tons of energy and like I've just adapted to that as my norm.
800
00:47:50.180 --> 00:47:56.300
And I only really feel what it's like to be in the shoes of like some of my colleagues
801
00:47:56.300 --> 00:47:59.300
when I have a poor night's sleep or I don't eat right for a couple of days.
802
00:47:59.300 --> 00:48:02.500
And I'm like, oh yeah, this is what it used to feel like.
803
00:48:02.500 --> 00:48:05.660
So I think people need to recognize their symptoms and there are lots of ways in which
804
00:48:05.660 --> 00:48:10.620
you can do that using a functional medicine approach, actually being quite objective about
805
00:48:10.620 --> 00:48:15.100
what symptoms you have in this area, maybe there's something I need to optimize, looking
806
00:48:15.100 --> 00:48:20.220
at the very basics that I mentioned earlier, nutrition, movement, emotional health and sleep
807
00:48:20.220 --> 00:48:21.540
optimization.
808
00:48:21.540 --> 00:48:26.940
And then just see how you take a data driven approach to this, see how you improve over
809
00:48:26.940 --> 00:48:32.060
the next couple of weeks by making some consistent changes, because consistency is super important
810
00:48:32.060 --> 00:48:33.060
in this.
811
00:48:33.060 --> 00:48:37.100
And this is what I love about your approaches that is actually, it's revolutionary in its
812
00:48:37.100 --> 00:48:38.100
simplicity.
813
00:48:38.100 --> 00:48:42.180
And that's what's so key, because people are so overwhelmed, right?
814
00:48:42.180 --> 00:48:46.300
You and I both know in our world, even through the colleagues that we work with, there's
815
00:48:46.300 --> 00:48:50.020
a lot of information and approaches that are out there, but I think you and I are talking
816
00:48:50.020 --> 00:48:52.900
about some foundational basics here.
817
00:48:52.900 --> 00:48:57.300
So we talked a lot about the broken aspects of the system and the suffering and stuff
818
00:48:57.300 --> 00:48:58.300
like that.
819
00:48:58.300 --> 00:49:00.580
Let's walk through your approach.
820
00:49:00.580 --> 00:49:04.780
So we're going to get to protein, but before we get to that, I know you talk about not
821
00:49:04.780 --> 00:49:09.140
only an anti-inflammatory diet, but other modalities that help to lower inflammation to
822
00:49:09.140 --> 00:49:10.700
the body like fasting.
823
00:49:10.700 --> 00:49:11.700
Yeah.
824
00:49:11.700 --> 00:49:15.540
So take us through a little bit of what the protocol and that evolution for you as you
825
00:49:15.540 --> 00:49:16.780
merged everything together.
826
00:49:16.780 --> 00:49:17.780
Definitely.
827
00:49:17.780 --> 00:49:23.740
So the three pillars that I've sort of sort of like a try to condense all my information
828
00:49:23.740 --> 00:49:29.180
into are, every time you sit down to eat to have a meal, are you a getting enough protein,
829
00:49:29.180 --> 00:49:33.660
we can talk about that later, is there enough protein this means satisfy my unique needs
830
00:49:33.660 --> 00:49:36.620
and everyone should know the number we can get to that in a second.
831
00:49:36.620 --> 00:49:41.860
Number two, are there ingredients in this meal that are supporting my gut health, fiber
832
00:49:41.860 --> 00:49:44.780
and other fighting nutrients and diversity?
833
00:49:44.780 --> 00:49:49.780
And number three, is the net effect of this meal going to be pro anti-inflammatory?
834
00:49:49.780 --> 00:49:53.460
And if you can answer positively to those three questions, you're looking at a really
835
00:49:53.460 --> 00:49:57.100
healthy plate that's going to support your brains, going to support your metabolic health,
836
00:49:57.100 --> 00:50:01.540
going to support your mental health, whatever your system might be.
837
00:50:01.540 --> 00:50:05.180
These are the three pillars and it's influenced by, you know, mitochondrial health and chronic
838
00:50:05.180 --> 00:50:08.820
nutrition, all that kind of stuff and nutrigenomics, but let's just break it down.
839
00:50:08.820 --> 00:50:09.980
These are the three things.
840
00:50:09.980 --> 00:50:11.460
So what is an anti-inflammatory diet?
841
00:50:11.460 --> 00:50:16.060
So there are a number of different ways in which you can measure inflammation levels, one
842
00:50:16.060 --> 00:50:19.420
of which is a research technique called the dietary inflammation index.
843
00:50:19.420 --> 00:50:23.820
It ranks certain ingredients according to the inflammation, lowering or inflammation
844
00:50:23.820 --> 00:50:25.860
raising potential of a food.
845
00:50:25.860 --> 00:50:31.260
The inflammation, lowering potential of food, is most in herbs and spices because they
846
00:50:31.260 --> 00:50:35.140
are super concentrated in fighting nutrients.
847
00:50:35.140 --> 00:50:39.500
So things like clove and cinnamon and turmeric, but even the sort of like basic coloring
848
00:50:39.500 --> 00:50:45.460
herbs, like oregano and basil and sorrel, those basic green herbs are just as impressive
849
00:50:45.460 --> 00:50:46.860
as some of the more exotic ones.
850
00:50:46.860 --> 00:50:50.700
So you don't always need to have cardamom and clove even though like, I'm sure, I mean,
851
00:50:50.700 --> 00:50:52.220
you both love those.
852
00:50:52.220 --> 00:50:57.380
You can lean into like simple herbs and spices that you're more accustomed to, whether it's
853
00:50:57.380 --> 00:51:03.740
fennel or cumin or black pepper rosemary, yeah, these are all great.
854
00:51:03.740 --> 00:51:07.620
So you want to try and get herbs and spices into your diet as much as possible.
855
00:51:07.620 --> 00:51:10.620
You want to try and get anti-inflammatory fats into your diet as well.
856
00:51:10.620 --> 00:51:14.740
So things like nuts and seeds, you can sprout them, you can soak them overnight to make them
857
00:51:14.740 --> 00:51:15.740
a lot more digestible.
858
00:51:15.740 --> 00:51:20.980
That actually increases the protein and the amino acid availability of those ingredients.
859
00:51:20.980 --> 00:51:25.660
But definitely not being fearful of fats and making sure that you get the right type
860
00:51:25.660 --> 00:51:30.500
of fats in your diet, basically anything from the nuts and seeds category is fair game
861
00:51:30.500 --> 00:51:33.660
for me and looking at particular types of oils as well.
862
00:51:33.660 --> 00:51:36.140
So I'm a big fan of extra virgin olive oil.
863
00:51:36.140 --> 00:51:43.020
I love the fact that we get so many different varieties from Tunisia, Greece, even Australia
864
00:51:43.020 --> 00:51:46.660
has got some high polyphenol olive oils now which is brilliant.
865
00:51:46.660 --> 00:51:50.020
And then drinks, you can drink your way to an anti-inflammatory lifestyle.
866
00:51:50.020 --> 00:51:53.140
What we're drinking right now is likely going to be anti-inflammatory.
867
00:51:53.140 --> 00:51:57.940
The coffee is got, like I said, 20,000 studies looking at the inflammation and potential of
868
00:51:57.940 --> 00:52:03.260
coffee, as long as you're not consuming too much, that's disrupting your sleep quality.
869
00:52:03.260 --> 00:52:09.060
Teas, matcha, herbiscus, these are all great ingredients that we should be sipping away
870
00:52:09.060 --> 00:52:13.260
during the day as a source of polyphenols that reduce inflammation.
871
00:52:13.260 --> 00:52:17.860
And then the other one, sort of like a kind of coincides with the gut health.
872
00:52:17.860 --> 00:52:18.860
So I'll stop there.
873
00:52:18.860 --> 00:52:22.100
But there, I have a little sort of, is it an anagram?
874
00:52:22.100 --> 00:52:23.100
Yeah.
875
00:52:23.100 --> 00:52:24.100
It's basically like a heuristic.
876
00:52:24.100 --> 00:52:25.420
It's BBGs every single day.
877
00:52:25.420 --> 00:52:26.420
I love it.
878
00:52:26.420 --> 00:52:30.260
So beans, berries, greens, seeds and nuts every day.
879
00:52:30.260 --> 00:52:35.940
So I always think to myself, have I had my BBGs today, have I had like a handful of cooked
880
00:52:35.940 --> 00:52:42.100
beans or lentils, have I had a handful of frozen or fresh berries, have I had a handful
881
00:52:42.100 --> 00:52:47.420
of nuts and seeds, and I've had a couple of handfuls of cooked greens.
882
00:52:47.420 --> 00:52:53.220
And there can be any greens with chard or kale or a couple of nero, spinach, whatever
883
00:52:53.220 --> 00:52:58.900
you like, greens for the wind, they're anti-inflammatory, they're full of fiber, they have these other
884
00:52:58.900 --> 00:53:04.500
detoxifying properties because they have glucosinolates in and they can activate certain enzymes
885
00:53:04.500 --> 00:53:05.740
in your liver.
886
00:53:05.740 --> 00:53:10.980
So this is sort of like, like in my head, I'm like, okay, I have my BBGs today, sir.
887
00:53:10.980 --> 00:53:11.980
Well, it's way easier.
888
00:53:11.980 --> 00:53:15.100
So if you're preparing a meal, I'm just thinking everyone's going to go to their fridge and
889
00:53:15.100 --> 00:53:18.380
go to their fridge together, you literally can ask, do I have a protein, do I have a good
890
00:53:18.380 --> 00:53:21.740
quality fiber, and it's something that's going to be anti-inflammatory, right?
891
00:53:21.740 --> 00:53:22.740
Absolutely.
892
00:53:22.740 --> 00:53:25.780
And I have to say we're going to have around this in a bit too, adding beans.
893
00:53:25.780 --> 00:53:30.100
So beans and lentils daily, which is key, I'm a big thing, berries, your good quality
894
00:53:30.100 --> 00:53:31.820
fats and greens.
895
00:53:31.820 --> 00:53:32.820
It's pretty simple.
896
00:53:32.820 --> 00:53:36.820
Build your plate however you want, just check out those categories.
897
00:53:36.820 --> 00:53:40.940
And yeah, I think that's something like teas and herbs, that's like the free medicinal
898
00:53:40.940 --> 00:53:41.940
giveaway.
899
00:53:41.940 --> 00:53:42.940
Oh yeah.
900
00:53:42.940 --> 00:53:46.420
And it's your medicine cabinet, that's how I see it, especially through Ayurveda.
901
00:53:46.420 --> 00:53:50.060
My clients always send me pictures of like the amount of teas and herbs that they have.
902
00:53:50.060 --> 00:53:55.420
Like, you know, you're working with Mona when because it's such an easy anti-inflammatory
903
00:53:55.420 --> 00:53:56.420
approach.
904
00:53:56.420 --> 00:53:59.180
You could take them just like we're sitting here right now wherever you go.
905
00:53:59.180 --> 00:54:00.180
Yeah.
906
00:54:00.180 --> 00:54:01.180
Do you grow fresh herbs at home?
907
00:54:01.180 --> 00:54:02.180
I, you know, I try to.
908
00:54:02.180 --> 00:54:07.060
I'm really not green-fingered, but the easiest thing to grow on your windowsill are broccoli
909
00:54:07.060 --> 00:54:08.060
sprouts.
910
00:54:08.060 --> 00:54:09.060
Yes.
911
00:54:09.060 --> 00:54:10.060
Easy to make.
912
00:54:10.060 --> 00:54:13.020
And like, you know, every time I do it, it's super simple.
913
00:54:13.020 --> 00:54:17.060
You just put in some soil, put it in the window, you know, you can grow it in like a cardboard
914
00:54:17.060 --> 00:54:18.060
package or whatever.
915
00:54:18.060 --> 00:54:21.980
And then they, they sprout within like, I know, three, four days or so.
916
00:54:21.980 --> 00:54:24.180
You harvest them at like seven days.
917
00:54:24.180 --> 00:54:29.540
So you get like the highest amount of serifura fame, which is this really interesting fighting
918
00:54:29.540 --> 00:54:34.380
nutrient chemical that you find in brusque vegetables, like broccoli and brusque sprouts in
919
00:54:34.380 --> 00:54:39.980
kale, which is why they're, you know, related to or associated with lower rates of cancer.
920
00:54:39.980 --> 00:54:44.060
And they're broccoli sprouts of the highest source of these serifura fame molecules.
921
00:54:44.060 --> 00:54:50.380
So yeah, I mean, and we're trying, you know, trying to do our mint and our basil and stuff
922
00:54:50.380 --> 00:54:54.020
because mint, I don't know about here, but in the UK, there's mint growing everywhere.
923
00:54:54.020 --> 00:54:55.020
Oh, yeah.
924
00:54:55.020 --> 00:54:56.020
And nettle as well.
925
00:54:56.020 --> 00:54:57.020
Really?
926
00:54:57.020 --> 00:54:58.020
It's so popular.
927
00:54:58.020 --> 00:54:59.300
And it's growing literally everywhere.
928
00:54:59.300 --> 00:55:02.460
I mean, the dogs pee on it in the parks and so you could be really careful about where
929
00:55:02.460 --> 00:55:03.460
you source it from.
930
00:55:03.900 --> 00:55:08.180
So go to the back of the bush, but nettle are really good source of beets, men's.
931
00:55:08.180 --> 00:55:12.780
And you're going to harvest them with them gloves because they'll sting you, but you put
932
00:55:12.780 --> 00:55:14.780
them into boiling water.
933
00:55:14.780 --> 00:55:19.420
And so you wilt them and you can eat it like the, you know, the Greek dish, horta.
934
00:55:19.420 --> 00:55:21.980
It's like one of my favorite dishes.
935
00:55:21.980 --> 00:55:26.740
So you just, you just wilt it and then you throw loads of good, good quality, extra
936
00:55:26.740 --> 00:55:29.100
version of order and bit of salt, bit of lemon.
937
00:55:29.100 --> 00:55:33.260
And you've got a really good anti-inflammatory green, which is one of your BBGs for the
938
00:55:33.260 --> 00:55:34.260
day.
939
00:55:34.260 --> 00:55:35.260
So simple.
940
00:55:35.260 --> 00:55:36.260
Yeah.
941
00:55:36.260 --> 00:55:37.260
I really want BBGs.
942
00:55:37.260 --> 00:55:38.260
Seriously, we're going to make this viral.
943
00:55:38.260 --> 00:55:39.260
Okay.
944
00:55:39.260 --> 00:55:40.260
BBGs.
945
00:55:40.260 --> 00:55:41.260
BBGs every day.
946
00:55:41.260 --> 00:55:43.460
Beets, berries, greens, seeds and nuts, every single day.
947
00:55:43.460 --> 00:55:46.620
Just, just hit that and you're hitting your gut goals and you're hitting your anti-inflammatory
948
00:55:46.620 --> 00:55:47.620
goals.
949
00:55:47.620 --> 00:55:48.620
Forget anything else before that.
950
00:55:48.620 --> 00:55:52.420
As long as you, you got to hit your BBGs before you buy any more supplements before
951
00:55:52.420 --> 00:55:53.420
you buy it.
952
00:55:53.420 --> 00:55:54.420
Yeah.
953
00:55:54.420 --> 00:55:55.420
Once you're inflammatory.
954
00:55:55.420 --> 00:55:56.420
Forget dieting.
955
00:55:56.420 --> 00:55:57.420
Forget any of that.
956
00:55:57.420 --> 00:55:58.420
Exactly.
957
00:55:58.420 --> 00:55:59.420
Just BBGs every day.
958
00:55:59.420 --> 00:56:00.420
Yeah.
959
00:56:00.420 --> 00:56:01.420
Yeah.
960
00:56:01.420 --> 00:56:02.420
Yeah.
961
00:56:02.420 --> 00:56:03.420
Yeah.
962
00:56:03.420 --> 00:56:04.420
Yeah.
963
00:56:04.420 --> 00:56:05.420
Yeah.
964
00:56:05.420 --> 00:56:06.420
Yeah.
965
00:56:06.420 --> 00:56:07.420
Yeah.
966
00:56:07.420 --> 00:56:08.420
Yeah.
967
00:56:08.420 --> 00:56:09.420
Yeah.
968
00:56:09.420 --> 00:56:10.420
Yeah.
969
00:56:10.420 --> 00:56:11.420
Yeah.
970
00:56:11.420 --> 00:56:12.420
Yeah.
971
00:56:12.420 --> 00:56:13.420
Yeah.
972
00:56:13.420 --> 00:56:14.420
Yeah.
973
00:56:14.420 --> 00:56:15.420
Yeah.
974
00:56:15.420 --> 00:56:16.420
Yeah.
975
00:56:16.420 --> 00:56:17.420
Yeah.
976
00:56:17.420 --> 00:56:18.420
Yeah.
977
00:56:18.420 --> 00:56:19.420
Yeah.
978
00:56:19.420 --> 00:56:20.420
Yeah.
979
00:56:20.420 --> 00:56:21.420
Yeah.
980
00:56:21.420 --> 00:56:22.420
Yeah.
981
00:56:22.420 --> 00:56:23.420
Yeah.
982
00:56:23.420 --> 00:56:24.420
Yeah.
983
00:56:24.420 --> 00:56:25.420
Yeah.
984
00:56:25.420 --> 00:56:26.420
Yeah.
985
00:56:26.420 --> 00:56:27.420
Yeah.
986
00:56:27.420 --> 00:56:28.420
Yeah.
987
00:56:29.380 --> 00:56:57.020
Yeah.
988
00:56:57.020 --> 00:56:59.800
I am in the diversity of fiber that you get
989
00:56:59.800 --> 00:57:02.180
from these amazing vegetables from the earth
990
00:57:02.180 --> 00:57:04.700
and how they diversify the gut and microbes
991
00:57:04.700 --> 00:57:07.660
that help us fuel our energy and our immune system.
992
00:57:07.660 --> 00:57:09.660
And, right, so talk to us about,
993
00:57:09.660 --> 00:57:10.660
how did you land on that?
994
00:57:10.660 --> 00:57:12.660
Well, that's a good segue into the protein conversation.
995
00:57:12.660 --> 00:57:13.500
Absolutely, yeah.
996
00:57:13.500 --> 00:57:17.820
I mean, like, I think we have to balance our ideas
997
00:57:17.820 --> 00:57:22.500
around what dietary pattern we prefer
998
00:57:22.500 --> 00:57:25.340
with the evidence-based, first and foremost,
999
00:57:25.340 --> 00:57:28.460
but also, like, we've got to remind ourselves
1000
00:57:28.460 --> 00:57:31.180
of the fact that our modern eating habits
1001
00:57:31.180 --> 00:57:34.340
are so, so far removed from what they were.
1002
00:57:34.340 --> 00:57:36.420
And if you just think about beans and lentils,
1003
00:57:36.420 --> 00:57:38.980
when you go to your typical supermarket,
1004
00:57:38.980 --> 00:57:41.820
it's so limited in terms of what is potentially edible
1005
00:57:41.820 --> 00:57:42.660
out in the world.
1006
00:57:42.660 --> 00:57:44.220
There are thousands of different cultivars
1007
00:57:44.220 --> 00:57:47.420
of these different legumes that we just do not use anymore.
1008
00:57:47.420 --> 00:57:49.300
And that would have provided our gut microbiota
1009
00:57:49.300 --> 00:57:50.780
with so much diversity.
1010
00:57:50.780 --> 00:57:52.580
So when I talk about the gut microbiome,
1011
00:57:52.580 --> 00:57:55.500
I want people to, on the gut microbiota,
1012
00:57:55.500 --> 00:57:57.740
the gut microbiome refers to the genetic material
1013
00:57:57.740 --> 00:57:59.260
of all these different microbes.
1014
00:57:59.260 --> 00:58:02.100
What we're referring to are the microbes,
1015
00:58:02.100 --> 00:58:07.100
so bacteria, but also viruses, nematodes, fungi,
1016
00:58:07.460 --> 00:58:09.140
so many different types of microbes.
1017
00:58:09.140 --> 00:58:10.380
We largely talk about bacteria,
1018
00:58:10.380 --> 00:58:11.900
but there's a whole other world there
1019
00:58:11.900 --> 00:58:13.860
that we haven't even fully explored.
1020
00:58:13.860 --> 00:58:15.580
And it's largely concentrated in what's
1021
00:58:15.580 --> 00:58:18.260
called the colon of the large intestine,
1022
00:58:18.260 --> 00:58:21.620
which is the latter part of the digestive tract.
1023
00:58:21.620 --> 00:58:24.900
You have microbes all over us on our skin, our eyes,
1024
00:58:24.900 --> 00:58:26.780
and even our bloodstream,
1025
00:58:26.780 --> 00:58:29.580
but the majority of our microbes are situated there.
1026
00:58:29.580 --> 00:58:31.500
And they feed on diversity,
1027
00:58:31.500 --> 00:58:35.500
and they feed on interesting different subtypes of fiber.
1028
00:58:35.500 --> 00:58:37.460
Again, another thing that kind of annoys me,
1029
00:58:37.460 --> 00:58:38.740
but I also say the same thing,
1030
00:58:38.740 --> 00:58:40.220
is like, are you sure?
1031
00:58:40.220 --> 00:58:42.260
The soluble fiber and the insoluble fiber,
1032
00:58:42.260 --> 00:58:44.180
there are multiple different types of fiber.
1033
00:58:44.180 --> 00:58:46.020
There's so many subtypes of fiber.
1034
00:58:46.020 --> 00:58:47.180
In fact, we haven't even researched
1035
00:58:47.180 --> 00:58:48.260
most of these different fibers.
1036
00:58:48.260 --> 00:58:50.380
I had a gut microbiota researcher on my podcast,
1037
00:58:50.380 --> 00:58:53.020
and I was like, I can't even find the data set
1038
00:58:53.020 --> 00:58:56.700
that allows me to determine what types of pre-botic fibers
1039
00:58:56.700 --> 00:58:59.180
and polysaccharides these sugar molecules
1040
00:58:59.180 --> 00:59:00.660
are found in different types of beings.
1041
00:59:00.660 --> 00:59:01.660
We don't have the data.
1042
00:59:01.660 --> 00:59:04.860
It was so frustrating that no one's thought
1043
00:59:04.860 --> 00:59:06.820
to actually do that work
1044
00:59:06.820 --> 00:59:08.380
and actually look at the sub-fractions
1045
00:59:08.380 --> 00:59:10.020
of all these different molecules.
1046
00:59:10.020 --> 00:59:12.620
So the best answer I have to anyone
1047
00:59:12.620 --> 00:59:15.460
who's looking to look after the gut microbiota,
1048
00:59:15.460 --> 00:59:16.460
it's just diversity,
1049
00:59:16.460 --> 00:59:18.860
because that's all the evidence is saying to us right now.
1050
00:59:18.860 --> 00:59:20.300
But beans and lentils are a great,
1051
00:59:20.300 --> 00:59:22.660
sure, fire way of getting enough fiber.
1052
00:59:22.660 --> 00:59:23.620
They're also going to provide you
1053
00:59:23.620 --> 00:59:24.980
with a little bit of protein.
1054
00:59:24.980 --> 00:59:26.420
And I would supplement that protein
1055
00:59:26.420 --> 00:59:28.100
with different sorts of protein.
1056
00:59:28.100 --> 00:59:31.620
So you can use soy, you can use edamame,
1057
00:59:31.620 --> 00:59:32.700
you can use tofu tempen,
1058
00:59:32.700 --> 00:59:35.260
you can also use lean meats and lean fish as well,
1059
00:59:35.260 --> 00:59:36.460
or oily fish.
1060
00:59:36.460 --> 00:59:39.460
So this is where I think we need to move away from dogma
1061
00:59:39.460 --> 00:59:42.220
and actually lean into the science of the gut microbiota,
1062
00:59:42.220 --> 00:59:43.940
which is all pointing in the direction
1063
00:59:43.940 --> 00:59:46.460
of making sure you're getting enough fiber
1064
00:59:46.460 --> 00:59:48.780
and also you're getting diversity as well.
1065
00:59:48.780 --> 00:59:51.180
I get so excited about talking about fiber.
1066
00:59:51.180 --> 00:59:53.260
Like I feel like, so silly,
1067
00:59:53.260 --> 00:59:54.260
you know you're an nutritionist
1068
00:59:54.260 --> 00:59:56.180
when you get goosebumps over fiber.
1069
00:59:56.180 --> 00:59:58.420
I really think that fiber is the future.
1070
00:59:58.420 --> 01:00:00.060
And when you see BBGs,
1071
01:00:00.060 --> 01:00:01.780
I'm like, oh, diversity in a variety
1072
01:00:01.780 --> 01:00:03.100
of different fibers for the gut,
1073
01:00:03.100 --> 01:00:04.860
that's exactly what I saw.
1074
01:00:04.860 --> 01:00:06.100
So get your BBGs,
1075
01:00:06.100 --> 01:00:07.580
you never reason to get your BBGs.
1076
01:00:07.580 --> 01:00:08.900
Yeah, yeah, 100%.
1077
01:00:08.900 --> 01:00:11.180
Okay, so lentils and protein,
1078
01:00:11.180 --> 01:00:12.780
let's talk about that evolution.
1079
01:00:12.780 --> 01:00:15.340
So you have a book called Healthy High Protein,
1080
01:00:15.340 --> 01:00:18.020
on perfect timing with what's happening in the world.
1081
01:00:18.020 --> 01:00:20.740
But I want to really call it the story
1082
01:00:20.740 --> 01:00:23.140
around the story you're trying to tell,
1083
01:00:23.140 --> 01:00:26.060
which is really around health span and the future.
1084
01:00:26.060 --> 01:00:27.460
Yes, it's about the here and the now
1085
01:00:27.460 --> 01:00:28.780
and what our body needs.
1086
01:00:28.780 --> 01:00:30.740
But you really paint a lens of,
1087
01:00:30.740 --> 01:00:33.820
this protein is to ensure the health of your future self
1088
01:00:33.820 --> 01:00:35.140
when you're 89 to 100.
1089
01:00:35.140 --> 01:00:36.340
Yeah, yeah, yeah.
1090
01:00:36.340 --> 01:00:38.460
I think most people think about protein
1091
01:00:38.460 --> 01:00:40.540
to the lens of meat and muscle.
1092
01:00:40.540 --> 01:00:42.540
And actually I want people to think about protein
1093
01:00:42.540 --> 01:00:43.660
in a completely different way.
1094
01:00:43.660 --> 01:00:46.980
So the analogy that it was come back to is Lego.
1095
01:00:46.980 --> 01:00:49.580
And the beauty of Lego I'm used to play with Lego
1096
01:00:49.580 --> 01:00:53.140
is even if you had 20 different types of Lego pieces,
1097
01:00:53.140 --> 01:00:54.460
as long as you had enough,
1098
01:00:54.460 --> 01:00:56.540
you could build yourself like a toy for Ari
1099
01:00:56.540 --> 01:00:58.420
or like a massive spaceship.
1100
01:00:59.260 --> 01:01:02.020
At all from the same building blocks of Lego.
1101
01:01:02.020 --> 01:01:05.860
So Lego are like the building blocks in the world of toys
1102
01:01:05.860 --> 01:01:07.460
where proteins are the building blocks
1103
01:01:07.460 --> 01:01:09.300
in the world of biological materials.
1104
01:01:09.300 --> 01:01:11.300
So when I think about proteins,
1105
01:01:11.300 --> 01:01:12.980
you get simple lines of proteins
1106
01:01:12.980 --> 01:01:15.260
just strung together and you create DNA.
1107
01:01:15.260 --> 01:01:16.980
You go a little bit more complicated,
1108
01:01:16.980 --> 01:01:18.340
you fold it in a certain way,
1109
01:01:18.340 --> 01:01:19.660
then you can create, you know,
1110
01:01:19.660 --> 01:01:24.100
collagen, which are big sort of like helixes mashed together.
1111
01:01:24.100 --> 01:01:26.620
You can create like slightly more 3D shapes
1112
01:01:26.620 --> 01:01:28.820
that are small and then you got enzymes.
1113
01:01:28.820 --> 01:01:31.700
You can create hormones like insulin, for example.
1114
01:01:31.700 --> 01:01:33.220
You can create bone.
1115
01:01:33.220 --> 01:01:36.140
There are so many use cases for protein
1116
01:01:36.140 --> 01:01:38.340
outside of just building skeletal muscle.
1117
01:01:38.340 --> 01:01:40.780
And when you realize that a lot of your body
1118
01:01:40.780 --> 01:01:42.260
is made up of protein,
1119
01:01:42.260 --> 01:01:44.700
you understand why when you consume protein,
1120
01:01:44.700 --> 01:01:48.060
25% goes to your muscles, only 25%.
1121
01:01:48.060 --> 01:01:50.380
The vast majority is going to
1122
01:01:50.380 --> 01:01:53.020
building all these different biological materials.
1123
01:01:53.020 --> 01:01:55.660
And so this is what I want people to understand
1124
01:01:55.660 --> 01:01:56.820
when I think about protein.
1125
01:01:56.820 --> 01:01:59.340
Now, obviously building skeletal muscle
1126
01:01:59.340 --> 01:02:01.180
is very important for aging.
1127
01:02:01.180 --> 01:02:02.940
It improves your metabolic health.
1128
01:02:02.940 --> 01:02:05.940
It improves your ability to consume calories
1129
01:02:05.940 --> 01:02:07.500
and not put it on as fat.
1130
01:02:07.500 --> 01:02:09.620
It increases your energy burn.
1131
01:02:09.620 --> 01:02:11.260
So your caloric burn.
1132
01:02:11.300 --> 01:02:14.780
But it's also about providing the raw material.
1133
01:02:14.780 --> 01:02:17.340
So you can actually regenerate your liver
1134
01:02:17.340 --> 01:02:19.580
and your organs and your gut, et cetera.
1135
01:02:19.580 --> 01:02:23.900
So I think about protein through that lens.
1136
01:02:23.900 --> 01:02:26.620
And the other realization I had during my masters
1137
01:02:26.620 --> 01:02:29.460
was that I was actually under consuming protein myself.
1138
01:02:29.460 --> 01:02:33.340
I used to think having a BBG like diet was enough
1139
01:02:33.340 --> 01:02:34.700
because I was getting enough protein
1140
01:02:34.700 --> 01:02:37.260
from beans and lentils and wastes
1141
01:02:37.260 --> 01:02:40.420
that is true and they do contain protein.
1142
01:02:40.420 --> 01:02:42.700
They don't contain that much protein.
1143
01:02:42.700 --> 01:02:44.540
And when you break down the nutritional value,
1144
01:02:44.540 --> 01:02:48.860
it's kind of like 10 grams per 100 gram of cooked beans.
1145
01:02:48.860 --> 01:02:52.700
So if I was just getting my protein from these products,
1146
01:02:52.700 --> 01:02:54.180
I'd have to consume quite a bit.
1147
01:02:54.180 --> 01:02:56.620
That might be actually detrimental for my gut
1148
01:02:56.620 --> 01:02:58.100
and my digestive system.
1149
01:02:58.100 --> 01:02:59.500
Just because of the sheer amount of fiber
1150
01:02:59.500 --> 01:03:02.380
that I'd have to consume to satisfy my needs.
1151
01:03:02.380 --> 01:03:04.660
The other realization I had was that
1152
01:03:04.660 --> 01:03:07.700
the recommended daily allowance for protein currently,
1153
01:03:07.700 --> 01:03:10.580
which is set of 0.8 grams per kilogram of body weight
1154
01:03:10.580 --> 01:03:12.940
per 24 hours, is shockingly low
1155
01:03:12.940 --> 01:03:15.180
and is based on outdated studies looking
1156
01:03:15.180 --> 01:03:16.580
at nitrogen balance.
1157
01:03:16.580 --> 01:03:19.180
So when you look at the more modern techniques
1158
01:03:19.180 --> 01:03:21.180
of determining protein turnover,
1159
01:03:21.180 --> 01:03:24.020
which is the balance of protein building
1160
01:03:24.020 --> 01:03:26.020
versus protein degradation,
1161
01:03:26.020 --> 01:03:28.900
actually we need to be consuming close to 1.2,
1162
01:03:28.900 --> 01:03:32.660
which is 50% higher than the current recommendations.
1163
01:03:32.660 --> 01:03:34.660
But then for your postmenopause
1164
01:03:34.660 --> 01:03:38.140
or your over the age of 50, you exercise regularly,
1165
01:03:38.140 --> 01:03:40.020
you should really be looking at 1.6,
1166
01:03:40.020 --> 01:03:41.500
which is double the recommended amount.
1167
01:03:41.500 --> 01:03:42.860
And so when you start breaking that down,
1168
01:03:42.860 --> 01:03:45.820
you're like, okay, I need to eat a good amount of protein
1169
01:03:45.820 --> 01:03:48.660
at breakfast, at lunch, and at dinner.
1170
01:03:48.660 --> 01:03:51.940
Now it's possible to do that on whatever diet you prefer,
1171
01:03:51.940 --> 01:03:54.780
whether it's omnivorous, whether it's paleo,
1172
01:03:54.780 --> 01:03:57.180
whether it's vegetarian or vegan,
1173
01:03:57.180 --> 01:03:58.780
it is entirely possible.
1174
01:03:58.780 --> 01:04:00.620
But I would say for the vegans and vegetarians,
1175
01:04:00.620 --> 01:04:02.900
you need to be a lot more cognizant
1176
01:04:02.900 --> 01:04:04.140
of where you get your protein from
1177
01:04:04.140 --> 01:04:06.780
because I have a plot forward diet.
1178
01:04:06.780 --> 01:04:08.660
I had a previous plot forward diet.
1179
01:04:08.660 --> 01:04:09.860
One was low protein.
1180
01:04:09.860 --> 01:04:11.980
My current one, which is still plot forward,
1181
01:04:11.980 --> 01:04:14.660
is higher protein, but it's healthy high protein.
1182
01:04:14.660 --> 01:04:19.260
So tofu, tempeh, which, and tempeh is a process.
1183
01:04:19.260 --> 01:04:21.220
So it doesn't always have to involve soybeans.
1184
01:04:21.220 --> 01:04:24.380
You can make tempeh from whatever legume you like.
1185
01:04:24.380 --> 01:04:25.860
You can make it from chickpeas.
1186
01:04:25.860 --> 01:04:29.020
So it's fermented legume that actually improves
1187
01:04:29.020 --> 01:04:33.260
the amino acid by availability to your body
1188
01:04:33.260 --> 01:04:34.460
when you consume it.
1189
01:04:34.460 --> 01:04:37.140
But then you can also get it from, obviously, lean meat.
1190
01:04:37.140 --> 01:04:38.220
You can get it from red meat.
1191
01:04:38.220 --> 01:04:39.300
You can get it from fish.
1192
01:04:39.300 --> 01:04:41.540
I prefer to get it from fish, personally.
1193
01:04:41.540 --> 01:04:42.900
And as long as you're combining that
1194
01:04:42.900 --> 01:04:44.940
with other sources of nutrients,
1195
01:04:44.940 --> 01:04:47.540
whether it's vegetables and grains,
1196
01:04:47.540 --> 01:04:50.140
then, like, happy days, these all contain proteins,
1197
01:04:50.140 --> 01:04:52.180
but just in much smaller amounts.
1198
01:04:52.180 --> 01:04:52.940
Right.
1199
01:04:52.940 --> 01:04:54.540
There's so much to unpack in that.
1200
01:04:54.540 --> 01:04:55.900
So my gosh.
1201
01:04:55.900 --> 01:04:57.500
So let's take this back because people,
1202
01:04:57.500 --> 01:04:59.500
if we think about just the recommended daily allowance
1203
01:04:59.500 --> 01:05:01.220
for people, you know,
1204
01:05:01.220 --> 01:05:03.380
was your point eight to grams per kilo.
1205
01:05:03.380 --> 01:05:06.300
So if someone is 150 pounds,
1206
01:05:06.300 --> 01:05:07.500
that's, like, what, 50?
1207
01:05:07.500 --> 01:05:09.220
Something 54 or 55?
1208
01:05:09.220 --> 01:05:10.060
I don't know.
1209
01:05:10.060 --> 01:05:10.860
I don't do the math very well.
1210
01:05:10.860 --> 01:05:11.860
Yeah, because of pounds.
1211
01:05:11.860 --> 01:05:12.860
Exactly.
1212
01:05:12.860 --> 01:05:13.860
I'm going to stick with kilos.
1213
01:05:13.860 --> 01:05:14.860
Your kilos?
1214
01:05:14.860 --> 01:05:15.860
I mean, pounds, I'm like, yeah, yeah.
1215
01:05:15.860 --> 01:05:19.860
So for pounds, I think it's like, or,
1216
01:05:19.860 --> 01:05:21.340
my math is going to be really wrong with it.
1217
01:05:21.340 --> 01:05:22.340
I'm trying to pull that from nutrition.
1218
01:05:22.340 --> 01:05:23.340
Yeah, yeah, yeah.
1219
01:05:23.340 --> 01:05:25.660
I think it's our only, like, it's under 60 grams.
1220
01:05:25.660 --> 01:05:26.500
Is what I remember?
1221
01:05:26.500 --> 01:05:27.340
Okay, yeah, yeah.
1222
01:05:27.340 --> 01:05:28.540
And I remember that being significant.
1223
01:05:28.540 --> 01:05:29.980
Like, that's way too low.
1224
01:05:29.980 --> 01:05:30.500
Yeah, yeah.
1225
01:05:30.500 --> 01:05:31.340
It's quite low.
1226
01:05:31.340 --> 01:05:33.580
And I think that another lens that we can add to this
1227
01:05:33.580 --> 01:05:35.980
is just the modernization of today's world.
1228
01:05:35.980 --> 01:05:36.500
Yeah.
1229
01:05:36.500 --> 01:05:38.820
And what we're exposed to in the amount of the effort
1230
01:05:38.820 --> 01:05:40.740
and output that we have every single day,
1231
01:05:40.740 --> 01:05:43.740
which has also increased our demands for protein.
1232
01:05:43.740 --> 01:05:44.580
Yeah, yeah.
1233
01:05:44.580 --> 01:05:47.180
So let's break it down into how we're going to get this.
1234
01:05:47.180 --> 01:05:48.020
Yeah.
1235
01:05:48.020 --> 01:05:49.220
And I really want to make the vegan's happy,
1236
01:05:49.220 --> 01:05:50.260
the vegetarian's happy.
1237
01:05:50.260 --> 01:05:52.980
I've lived on both lenses and perhaps like you,
1238
01:05:52.980 --> 01:05:55.540
I try everything that I tell my clients to do.
1239
01:05:55.540 --> 01:05:59.020
I feel really great on a plant-forward diet,
1240
01:05:59.020 --> 01:06:01.260
when I'm at the astron, I feel like I thrive.
1241
01:06:01.260 --> 01:06:02.460
And the vegetarians that I work with,
1242
01:06:02.460 --> 01:06:04.740
the vegans actually that I'm working with this year,
1243
01:06:04.740 --> 01:06:07.420
they have come back with the most stellar blood labs,
1244
01:06:07.420 --> 01:06:09.260
like I've never seen before.
1245
01:06:09.260 --> 01:06:10.500
But it's not what we expect, right?
1246
01:06:10.500 --> 01:06:12.060
Like, they're being so villainized
1247
01:06:12.060 --> 01:06:13.740
in the world of wellness.
1248
01:06:13.740 --> 01:06:16.060
But I will say that working with them,
1249
01:06:16.060 --> 01:06:17.340
we're supplementing.
1250
01:06:17.340 --> 01:06:19.340
We're supplementing with like a really high quality
1251
01:06:19.340 --> 01:06:20.180
protein powder.
1252
01:06:20.180 --> 01:06:22.460
Are they taking a really high quality spirulina?
1253
01:06:22.460 --> 01:06:24.980
They're doing a lot of sprouting and stuff like that also.
1254
01:06:24.980 --> 01:06:26.460
So I need to put that lens over it.
1255
01:06:26.460 --> 01:06:28.460
These are really good points, I would say.
1256
01:06:28.460 --> 01:06:30.700
And I try and heighten people's awareness of that,
1257
01:06:30.700 --> 01:06:35.060
just like you have, because sprouting, fermenting, combining,
1258
01:06:35.060 --> 01:06:36.740
these are all really important techniques
1259
01:06:36.740 --> 01:06:40.300
to ensure that you're getting that lovely amino acid profile,
1260
01:06:40.300 --> 01:06:43.780
that enables people who are on vegetarian and vegan diets,
1261
01:06:43.780 --> 01:06:44.780
which are restrictive.
1262
01:06:44.780 --> 01:06:46.780
And I think we should refer to them as restrictive,
1263
01:06:46.780 --> 01:06:49.340
because it's just harder to get everything you need
1264
01:06:49.340 --> 01:06:50.340
from those diets.
1265
01:06:50.340 --> 01:06:51.980
But it enables them to do it in a way
1266
01:06:51.980 --> 01:06:53.740
that's super convenient and easy.
1267
01:06:53.740 --> 01:06:54.500
Mm-hmm.
1268
01:06:54.500 --> 01:06:55.740
OK, I love that.
1269
01:06:55.740 --> 01:06:57.020
And I wonder too, as you're saying,
1270
01:06:57.020 --> 01:06:59.220
the king, our ancestors would have
1271
01:06:59.220 --> 01:07:01.500
had a predominantly vegetarian diet,
1272
01:07:01.500 --> 01:07:03.500
but all of their lentils and sprouts
1273
01:07:03.500 --> 01:07:05.020
would have been cooked very differently
1274
01:07:05.020 --> 01:07:06.380
than how we cooked them today.
1275
01:07:06.380 --> 01:07:08.140
So maybe that was a bonus for them, also, right?
1276
01:07:08.140 --> 01:07:09.620
fermenting, cooking slower.
1277
01:07:09.620 --> 01:07:13.700
And I reckon, you know, the current mono cultivars
1278
01:07:13.700 --> 01:07:16.620
that we have today are probably lower in protein
1279
01:07:16.620 --> 01:07:18.460
for a number of different reasons.
1280
01:07:18.460 --> 01:07:21.980
The nitrogen that we have in our soil has changed.
1281
01:07:21.980 --> 01:07:25.940
The growing conditions have changed how we consume them
1282
01:07:25.980 --> 01:07:28.780
has changed a lot of lentils that we buy
1283
01:07:28.780 --> 01:07:31.420
and that I buy, no judgment to myself here.
1284
01:07:31.420 --> 01:07:33.580
But I'll get them in packets.
1285
01:07:33.580 --> 01:07:36.340
I'll get them pretty cooked, because it's just super convenient.
1286
01:07:36.340 --> 01:07:39.460
But back in the day, we would have sourced it from the market.
1287
01:07:39.460 --> 01:07:40.740
We would have soaked it overnight.
1288
01:07:40.740 --> 01:07:41.900
We would have de-holed it.
1289
01:07:41.900 --> 01:07:46.820
Got rid of any lentils that weren't able to be cooked.
1290
01:07:46.820 --> 01:07:49.100
And then we would have slowly cooked them for hours,
1291
01:07:49.100 --> 01:07:51.180
and then probably combined them with grains
1292
01:07:51.180 --> 01:07:54.500
to get that lovely amino acid profile,
1293
01:07:54.500 --> 01:07:57.220
because that would have been a theological condition
1294
01:07:57.220 --> 01:08:01.100
that led to the tradition of always having grains and lentils,
1295
01:08:01.100 --> 01:08:03.820
which is something you've seen across all different cultures.
1296
01:08:03.820 --> 01:08:05.700
So yeah, absolutely.
1297
01:08:05.700 --> 01:08:09.100
I think the protein content of our food
1298
01:08:09.100 --> 01:08:10.900
has drastically reduced.
1299
01:08:10.900 --> 01:08:15.660
And also, ultra-processed food is very low in protein.
1300
01:08:15.660 --> 01:08:18.940
The reason being is because it's been engineered that way.
1301
01:08:18.940 --> 01:08:21.140
So it's less satiating and hyper-palatable.
1302
01:08:21.140 --> 01:08:22.980
So you just eat any and eat.
1303
01:08:22.980 --> 01:08:24.660
And it's just, you know, they've done these studies
1304
01:08:24.660 --> 01:08:25.900
where they've looked at the bliss point,
1305
01:08:25.900 --> 01:08:30.180
and the perfect sort of food that is cheap,
1306
01:08:30.180 --> 01:08:34.540
easy transportable, very high shelf life, low protein.
1307
01:08:34.540 --> 01:08:37.340
So you don't get that signal to your brain
1308
01:08:37.340 --> 01:08:38.900
that I've had enough food.
1309
01:08:38.900 --> 01:08:41.460
So you just continue to consume, you continue to consume.
1310
01:08:41.460 --> 01:08:43.940
So unfortunately, this is the environment that we live in.
1311
01:08:43.940 --> 01:08:48.740
And we need to engineer techniques and rules of thumb
1312
01:08:48.740 --> 01:08:52.140
to ensure that our health isn't at the detriment.
1313
01:08:52.140 --> 01:08:54.380
I love that lens too, looking at protein intake
1314
01:08:54.380 --> 01:08:56.740
as a form of satiety and fullness
1315
01:08:56.740 --> 01:08:58.860
and keeping you say, shaded,
1316
01:08:58.860 --> 01:09:01.340
till the next meal instead of the number.
1317
01:09:01.340 --> 01:09:03.580
So let's break down the animal protein concept
1318
01:09:03.580 --> 01:09:04.660
because I agree with you.
1319
01:09:04.660 --> 01:09:06.300
Protein is so essential and important,
1320
01:09:06.300 --> 01:09:08.940
but I don't know if it's any better in the UK,
1321
01:09:08.940 --> 01:09:13.380
but the protein quality here tends to be fairly poor.
1322
01:09:13.380 --> 01:09:16.100
And now the people are wanting to eat more protein.
1323
01:09:16.100 --> 01:09:17.820
Maybe they're even going for the trend
1324
01:09:17.820 --> 01:09:20.940
of eating a gram of protein per pound of body weight,
1325
01:09:21.220 --> 01:09:23.900
which is could be a lot of protein for some people.
1326
01:09:23.900 --> 01:09:26.100
But if you're not getting higher quality sources
1327
01:09:26.100 --> 01:09:27.460
of animal protein,
1328
01:09:27.460 --> 01:09:28.780
do you want to talk about that then?
1329
01:09:28.780 --> 01:09:32.980
Like the benefits of the protein that we know
1330
01:09:32.980 --> 01:09:36.020
of an animal that's outside and has a life
1331
01:09:36.020 --> 01:09:37.460
and perhaps that's grass fed.
1332
01:09:37.460 --> 01:09:40.820
And in nature versus the factory farm meat.
1333
01:09:40.820 --> 01:09:41.660
Totally, yeah.
1334
01:09:41.660 --> 01:09:45.740
I mean, if we're looking specifically at protein quality
1335
01:09:45.740 --> 01:09:47.820
and amino acid profile,
1336
01:09:47.820 --> 01:09:49.220
speaking very honestly,
1337
01:09:49.220 --> 01:09:51.260
there doesn't appear to be a difference
1338
01:09:51.260 --> 01:09:54.700
between the worst kept
1339
01:09:54.700 --> 01:09:58.860
and the worst welfare conditions of let's say a chicken
1340
01:09:58.860 --> 01:10:00.820
versus a free range chicken.
1341
01:10:00.820 --> 01:10:02.740
If you just look at it under the microscope
1342
01:10:02.740 --> 01:10:04.940
and you just look at the amino acid profile
1343
01:10:04.940 --> 01:10:08.260
and you look at the sort of nutrition basics
1344
01:10:08.260 --> 01:10:10.980
and the macros, pretty much identical.
1345
01:10:10.980 --> 01:10:13.140
Does that mean that you should be just choosing
1346
01:10:13.140 --> 01:10:13.980
the cheapest one?
1347
01:10:13.980 --> 01:10:16.940
I don't think so because I think there's an environmental concern
1348
01:10:16.940 --> 01:10:20.380
obviously there is what else is coming with that.
1349
01:10:20.380 --> 01:10:22.220
Like pesticides and antibiotics
1350
01:10:22.220 --> 01:10:23.980
and hormones and all the other things.
1351
01:10:23.980 --> 01:10:25.380
There's probably more to that
1352
01:10:25.380 --> 01:10:27.300
that we haven't even appreciated.
1353
01:10:27.300 --> 01:10:30.180
And I think this speaks to the sort of traditional lens
1354
01:10:30.180 --> 01:10:32.580
by which we should also be treating our food
1355
01:10:32.580 --> 01:10:36.300
in terms of respect and the fact that there is a life
1356
01:10:36.300 --> 01:10:40.180
that has been sacrificed for our nourishment.
1357
01:10:40.180 --> 01:10:42.060
So I think from that perspective,
1358
01:10:42.060 --> 01:10:43.980
yeah, there's definitely a big difference.
1359
01:10:44.020 --> 01:10:45.740
But looking at the amino acid profile
1360
01:10:45.740 --> 01:10:48.860
of these different foods, very, very little difference.
1361
01:10:48.860 --> 01:10:50.740
Even the studies looking at grass fed beef
1362
01:10:50.740 --> 01:10:52.900
versus grain fed beef,
1363
01:10:52.900 --> 01:10:55.900
there is slightly more omega-3, for example,
1364
01:10:55.900 --> 01:10:57.420
in some of the grass fed beef.
1365
01:10:57.420 --> 01:10:59.580
But the amount of omega-3 in that grass fed beef,
1366
01:10:59.580 --> 01:11:02.140
if so, you couldn't get that.
1367
01:11:02.140 --> 01:11:03.260
You couldn't satisfy your needs
1368
01:11:03.260 --> 01:11:04.660
for omega-3 from beef alone.
1369
01:11:04.660 --> 01:11:07.380
You'd have to get it from either fish or supplementation
1370
01:11:07.380 --> 01:11:09.620
like personal supplement because it's just far easier.
1371
01:11:09.620 --> 01:11:11.100
It's only to cut, yeah.
1372
01:11:11.100 --> 01:11:13.100
How do I recommend you get a clean supplement,
1373
01:11:13.100 --> 01:11:17.300
algae-based or clean fish-based, whatever your choice?
1374
01:11:17.300 --> 01:11:20.100
So yeah, I think from the amino acid profile,
1375
01:11:20.100 --> 01:11:21.380
very, very similar.
1376
01:11:21.380 --> 01:11:24.460
And I think when we talk about protein quality
1377
01:11:24.460 --> 01:11:26.660
with my nutrition hat on,
1378
01:11:26.660 --> 01:11:28.420
we're looking at the digestibility
1379
01:11:28.420 --> 01:11:30.660
and the availability of certain amino acids.
1380
01:11:30.660 --> 01:11:32.820
And we're looking at nine essential amino acids
1381
01:11:32.820 --> 01:11:34.220
in different proteins.
1382
01:11:34.220 --> 01:11:37.380
And if we focus way too much on quality
1383
01:11:37.380 --> 01:11:39.020
in terms of those metrics,
1384
01:11:39.020 --> 01:11:41.420
all roads lead to way protein.
1385
01:11:42.420 --> 01:11:44.580
And this is one of the bodybuilding community
1386
01:11:44.580 --> 01:11:46.300
and the exercise and athlete community.
1387
01:11:46.300 --> 01:11:48.780
Just, they're very prestigious about,
1388
01:11:48.780 --> 01:11:50.140
okay, it's going to be way protein
1389
01:11:50.140 --> 01:11:51.660
or lean chicken breast.
1390
01:11:51.660 --> 01:11:54.220
That is the easiest way to stimulate muscle processing
1391
01:11:54.220 --> 01:11:56.340
synthesis, which is important for protein growth.
1392
01:11:56.340 --> 01:11:58.220
And it's like, you need to look at this
1393
01:11:58.220 --> 01:11:59.420
with a different lens
1394
01:11:59.420 --> 01:12:04.300
because those metrics are measuring quality
1395
01:12:04.300 --> 01:12:06.900
by looking at the digestibility
1396
01:12:06.900 --> 01:12:08.860
of the weakest amino acid.
1397
01:12:08.860 --> 01:12:11.740
And so by looking at those metrics,
1398
01:12:11.740 --> 01:12:13.180
beans and lentils,
1399
01:12:13.180 --> 01:12:16.340
and they're always going to be super low down the list,
1400
01:12:16.340 --> 01:12:17.860
but there isn't to say that you can't get
1401
01:12:17.860 --> 01:12:20.220
your protein requirements from those foods.
1402
01:12:20.220 --> 01:12:23.300
In fact, when you look at the protein subfractions
1403
01:12:23.300 --> 01:12:26.220
of potato and corn and certain types of wheat,
1404
01:12:26.220 --> 01:12:29.340
they're really high in these different amino acids.
1405
01:12:29.340 --> 01:12:31.140
We just can't consume enough of it
1406
01:12:31.140 --> 01:12:33.260
to satisfy our needs,
1407
01:12:33.260 --> 01:12:35.620
which is why, you know, through cultures,
1408
01:12:35.620 --> 01:12:37.260
we've developed these different techniques
1409
01:12:37.260 --> 01:12:39.740
of fermenting and sprouting and combining
1410
01:12:39.740 --> 01:12:42.260
to meet our amino acid requirements.
1411
01:12:42.260 --> 01:12:44.060
So in your book, how are you advising for people
1412
01:12:44.060 --> 01:12:45.500
who they want to be part of this?
1413
01:12:45.500 --> 01:12:46.620
They understand the connection
1414
01:12:46.620 --> 01:12:50.020
between regeneration and the body and protein intake.
1415
01:12:50.020 --> 01:12:52.500
How are they figuring out the quantity that they need?
1416
01:12:52.500 --> 01:12:53.500
It's a really good question.
1417
01:12:53.500 --> 01:12:56.340
So I would say there's a protein calculator that's free
1418
01:12:56.340 --> 01:12:59.700
and that is a QR code on the book.
1419
01:12:59.700 --> 01:13:02.140
And there's also one on the docs kitchen.com website.
1420
01:13:02.140 --> 01:13:04.420
I think I would encourage everyone to know their number.
1421
01:13:04.420 --> 01:13:06.140
So my number is relatively high.
1422
01:13:06.140 --> 01:13:08.660
And I'm only like 75 kilos,
1423
01:13:08.660 --> 01:13:12.340
but I've got to eat in the range of 130 to 140 grams
1424
01:13:12.340 --> 01:13:13.820
of protein every single day,
1425
01:13:13.820 --> 01:13:15.940
which means I need to be consuming around 40,
1426
01:13:15.940 --> 01:13:18.660
45 grams of protein at every single meal time.
1427
01:13:18.660 --> 01:13:21.060
When I eat that way, I feel great.
1428
01:13:21.060 --> 01:13:22.220
Like I don't have hunger.
1429
01:13:22.220 --> 01:13:24.780
I don't have, I don't snack them between meals.
1430
01:13:24.780 --> 01:13:26.620
I feel more energized.
1431
01:13:26.620 --> 01:13:28.540
And this is like the big revelation for me
1432
01:13:28.540 --> 01:13:30.140
is when I started eating,
1433
01:13:30.140 --> 01:13:32.220
according to my body's requirements of protein,
1434
01:13:32.220 --> 01:13:34.500
I felt so much better and like more recovery
1435
01:13:34.500 --> 01:13:36.900
than all the rest of it, which I hadn't realized
1436
01:13:36.900 --> 01:13:39.500
that I wasn't having pride to that.
1437
01:13:39.500 --> 01:13:41.420
For women particularly,
1438
01:13:41.420 --> 01:13:44.420
because we tend to have less protein in our diet
1439
01:13:44.420 --> 01:13:46.700
or it's not like the focus,
1440
01:13:46.700 --> 01:13:48.740
like it can be quite hard.
1441
01:13:48.740 --> 01:13:51.940
It's a bit of a change in mindset,
1442
01:13:51.940 --> 01:13:54.900
but I would always aim for the lower threshold of protein
1443
01:13:54.900 --> 01:13:58.500
before you start going to a gram of protein per pound,
1444
01:13:58.500 --> 01:14:03.500
because that's like at 2.2 grams of protein per kilogram
1445
01:14:03.860 --> 01:14:07.260
of body weight per 24 hours, which is really high.
1446
01:14:07.260 --> 01:14:12.100
And then I think either the benefits of going high,
1447
01:14:12.100 --> 01:14:15.100
they're 1.6 to 2.2 are marginal.
1448
01:14:15.100 --> 01:14:17.380
And then mostly for the bodybuilding community
1449
01:14:17.380 --> 01:14:19.140
who are really into their composition.
1450
01:14:19.140 --> 01:14:22.580
But the other big impact is if you're going for that much protein
1451
01:14:22.580 --> 01:14:24.660
and you're going from animal based product,
1452
01:14:24.660 --> 01:14:27.580
you're probably going to be in an energy surplus
1453
01:14:27.580 --> 01:14:29.420
which is going to lead you to put on weight.
1454
01:14:29.420 --> 01:14:31.740
And I think a lot of people who are going for that
1455
01:14:31.780 --> 01:14:33.700
putting themselves in a situation
1456
01:14:33.700 --> 01:14:35.380
where they're putting too much weight on,
1457
01:14:35.380 --> 01:14:37.060
and that's not good for any of the things
1458
01:14:37.060 --> 01:14:38.220
that we've discussed, dementia,
1459
01:14:38.220 --> 01:14:40.020
cardiovascular, health, et cetera.
1460
01:14:40.020 --> 01:14:42.340
So there's a great area there
1461
01:14:42.340 --> 01:14:45.060
and I don't think the benefits of going high
1462
01:14:45.060 --> 01:14:48.700
are worth the potential trade off
1463
01:14:48.700 --> 01:14:49.700
and the negative effects.
1464
01:14:49.700 --> 01:14:52.700
So I'd always aim for 1.2 to 1.6
1465
01:14:52.700 --> 01:14:54.900
and do the math for yourself
1466
01:14:54.900 --> 01:14:56.180
and figure out what your number is
1467
01:14:56.180 --> 01:14:57.820
and divide it according to the number of meals
1468
01:14:57.820 --> 01:14:59.460
that you prefer to consume.
1469
01:14:59.460 --> 01:15:03.660
No one's talking about the impact of excess stored protein
1470
01:15:03.660 --> 01:15:04.460
long term.
1471
01:15:04.460 --> 01:15:07.820
And can we just say there has not been one study
1472
01:15:07.820 --> 01:15:10.460
on what's going to happen and your longevity
1473
01:15:10.460 --> 01:15:13.340
if you eat one gram of protein per pound of body weight.
1474
01:15:13.340 --> 01:15:15.580
There's not one study that is going to be done
1475
01:15:15.580 --> 01:15:17.220
because there's on protein consumption
1476
01:15:17.220 --> 01:15:19.220
against things like sarcopenia and longevity
1477
01:15:19.220 --> 01:15:21.780
and muscle skeletal health and stuff like that.
1478
01:15:21.780 --> 01:15:23.260
I think the regeneration approach
1479
01:15:23.260 --> 01:15:25.980
is something that needs to be talked about way more.
1480
01:15:25.980 --> 01:15:27.780
It's actually quite special,
1481
01:15:27.780 --> 01:15:29.660
but I really want that to be a takeaway.
1482
01:15:29.660 --> 01:15:31.020
In the protein calculator then,
1483
01:15:31.020 --> 01:15:34.020
are you assessing your daily energetic outputs
1484
01:15:34.020 --> 01:15:35.940
and do you take into consideration
1485
01:15:35.940 --> 01:15:37.660
like ethnicity and stuff like that?
1486
01:15:37.660 --> 01:15:40.340
This is a really good idea,
1487
01:15:40.340 --> 01:15:42.620
but I haven't come across much research
1488
01:15:42.620 --> 01:15:43.940
looking at the different cultures
1489
01:15:43.940 --> 01:15:45.460
and different ethnic backgrounds.
1490
01:15:45.460 --> 01:15:48.220
Unfortunately, it's a real big caveat
1491
01:15:48.220 --> 01:15:51.820
with ever interpreting any nutrition studies.
1492
01:15:51.820 --> 01:15:53.740
There's hardly any information on Indian
1493
01:15:53.740 --> 01:15:56.220
or people of South Asian descent.
1494
01:15:56.220 --> 01:15:58.580
The African-American community
1495
01:15:58.580 --> 01:16:01.300
is underrepresented in a lot of these different studies.
1496
01:16:01.300 --> 01:16:04.420
And also, there's different ancestry as well
1497
01:16:04.420 --> 01:16:05.980
like when you're comparing European studies
1498
01:16:05.980 --> 01:16:08.580
to North American, to South American.
1499
01:16:08.580 --> 01:16:11.020
So we didn't introduce the cultural element
1500
01:16:11.020 --> 01:16:12.380
in our protein calculator
1501
01:16:12.380 --> 01:16:14.260
because there just isn't enough evidence base
1502
01:16:14.260 --> 01:16:16.020
for us to suggest that bar,
1503
01:16:16.020 --> 01:16:18.780
we have introduced gender differences
1504
01:16:18.780 --> 01:16:20.900
whether you're pregnant or lactating
1505
01:16:20.900 --> 01:16:23.540
because that does require a lot more protein
1506
01:16:23.540 --> 01:16:25.540
and activity levels.
1507
01:16:25.540 --> 01:16:28.420
So these are the things that we can lean on the science
1508
01:16:28.420 --> 01:16:29.500
a bit more of,
1509
01:16:29.500 --> 01:16:30.700
but outside of that,
1510
01:16:30.700 --> 01:16:33.220
it's very hard to pinpoint exactly
1511
01:16:33.220 --> 01:16:34.540
how much protein you require,
1512
01:16:34.540 --> 01:16:37.500
which is why going back to the start of this conversation,
1513
01:16:37.500 --> 01:16:38.500
I think it's really important
1514
01:16:38.500 --> 01:16:40.420
for people to get hold on intuitively
1515
01:16:40.420 --> 01:16:41.780
what feels right for them.
1516
01:16:41.780 --> 01:16:43.740
If you start eating 1.6 pounds of protein
1517
01:16:43.740 --> 01:16:44.900
and you feel full all the time,
1518
01:16:44.900 --> 01:16:46.740
you feel sluggish, go down.
1519
01:16:46.740 --> 01:16:47.780
Like, change your,
1520
01:16:47.780 --> 01:16:51.340
don't be beholden to a specific number
1521
01:16:51.340 --> 01:16:53.420
just because Dr. Ruby told you to.
1522
01:16:53.460 --> 01:16:55.900
You should really try and like intuitively figure out
1523
01:16:55.900 --> 01:16:56.740
yourself,
1524
01:16:56.740 --> 01:16:59.300
but I think it's good to understand
1525
01:16:59.300 --> 01:17:00.940
generally what your number is.
1526
01:17:00.940 --> 01:17:02.580
So you can be a good guesstimator
1527
01:17:02.580 --> 01:17:05.660
of having enough protein at every single meal time.
1528
01:17:05.660 --> 01:17:06.660
That's important too.
1529
01:17:06.660 --> 01:17:08.660
You said intuition in our Veda,
1530
01:17:08.660 --> 01:17:10.340
we talk about the foundation of digestion
1531
01:17:10.340 --> 01:17:11.940
having to be optimized first.
1532
01:17:11.940 --> 01:17:13.100
So a lot of people,
1533
01:17:13.100 --> 01:17:15.340
theoretically you're switching to a diet,
1534
01:17:15.340 --> 01:17:16.980
BBGs, protein,
1535
01:17:16.980 --> 01:17:19.060
getting their anti-inflammatory foods,
1536
01:17:19.060 --> 01:17:20.340
but they're not digesting properly
1537
01:17:20.340 --> 01:17:21.340
and they might notice an issue
1538
01:17:21.340 --> 01:17:23.540
with processing all that protein to get it.
1539
01:17:23.540 --> 01:17:25.060
So I would say like,
1540
01:17:25.060 --> 01:17:26.860
it doesn't mean that it's not working for you,
1541
01:17:26.860 --> 01:17:29.100
but this is one of that beautiful concept of,
1542
01:17:29.100 --> 01:17:32.660
can you just like personalize your own nutrition plan?
1543
01:17:32.660 --> 01:17:35.140
Based on what you need in the season of life that you're in,
1544
01:17:35.140 --> 01:17:37.340
which might be very different in the next season of life.
1545
01:17:37.340 --> 01:17:39.420
Like, from a woman perspective,
1546
01:17:39.420 --> 01:17:41.060
when we're pregnant versus not,
1547
01:17:41.060 --> 01:17:42.860
or breastfeeding versus not,
1548
01:17:42.860 --> 01:17:44.660
we've really understood that evolution of like,
1549
01:17:44.660 --> 01:17:46.740
wow, the demands of my body are so different
1550
01:17:46.740 --> 01:17:48.540
where maybe for athletes who are training,
1551
01:17:48.540 --> 01:17:50.420
they really are so in tune
1552
01:17:50.420 --> 01:17:52.180
with how their demands change.
1553
01:17:52.180 --> 01:17:54.780
And they'll take ownership of having to customize
1554
01:17:54.780 --> 01:17:56.300
instead of thinking that,
1555
01:17:56.300 --> 01:17:58.700
oh, I've arrived, this is the diet for life.
1556
01:17:58.700 --> 01:18:00.020
This is the way of eating for life,
1557
01:18:00.020 --> 01:18:01.380
when you should diversify.
1558
01:18:01.380 --> 01:18:02.220
Absolutely.
1559
01:18:02.220 --> 01:18:05.540
We should diet and our exercise and our routine
1560
01:18:05.540 --> 01:18:06.780
should always be in flux
1561
01:18:06.780 --> 01:18:08.660
because we're at so many different stages of life.
1562
01:18:08.660 --> 01:18:10.940
Like, I'm in a big stage of life at the moment
1563
01:18:10.940 --> 01:18:13.620
with a newborn and my sleep is all over the place
1564
01:18:13.620 --> 01:18:14.980
and my exercise routine.
1565
01:18:14.980 --> 01:18:17.860
Everything has just been like, you know, super chaotic.
1566
01:18:17.860 --> 01:18:19.540
So I'm having to adapt
1567
01:18:19.540 --> 01:18:21.860
and I'm sort of reframing that,
1568
01:18:21.860 --> 01:18:24.260
in a way to, you know,
1569
01:18:24.260 --> 01:18:26.100
to be a learning opportunity for me,
1570
01:18:26.100 --> 01:18:29.380
to, you know, to sort of adapt according to
1571
01:18:29.380 --> 01:18:32.020
what is actually achievable for me.
1572
01:18:32.020 --> 01:18:33.180
And I have to be,
1573
01:18:33.180 --> 01:18:36.620
I have to sort of be like a bit gentler with myself
1574
01:18:36.620 --> 01:18:39.300
because I think the expectations that I put myself
1575
01:18:39.300 --> 01:18:41.540
are like, you need to eat a certain way,
1576
01:18:41.540 --> 01:18:42.900
you need to exercise a certain way,
1577
01:18:42.900 --> 01:18:45.620
but actually I just have to be, you know,
1578
01:18:45.620 --> 01:18:46.860
respective with the fact that
1579
01:18:46.860 --> 01:18:48.980
I'm in a different phase of life right now.
1580
01:18:48.980 --> 01:18:49.900
I think that goes by fast.
1581
01:18:49.900 --> 01:18:50.900
You're going to miss it.
1582
01:18:50.900 --> 01:18:53.660
I picked up on the Lego.
1583
01:18:53.660 --> 01:18:57.620
I'm like, yeah, he said, yeah, that's what I do for him.
1584
01:18:57.620 --> 01:18:58.740
So can you talk to us about,
1585
01:18:58.740 --> 01:19:00.740
I love the concept of how you build a plate.
1586
01:19:00.740 --> 01:19:02.260
So you talked to us about the protein,
1587
01:19:02.260 --> 01:19:04.060
the fiber, the anti-inflammatory foods,
1588
01:19:04.060 --> 01:19:05.340
the BBGs.
1589
01:19:05.340 --> 01:19:06.660
In terms of protein, though,
1590
01:19:06.660 --> 01:19:08.220
are you diversifying your protein
1591
01:19:08.220 --> 01:19:10.060
in the same way that you are your plant focused foods?
1592
01:19:10.060 --> 01:19:10.900
Yeah, totally.
1593
01:19:10.900 --> 01:19:12.780
Yeah, I think it's really important to make sure
1594
01:19:12.780 --> 01:19:15.180
that you're getting a diversity of everything on your plate.
1595
01:19:15.180 --> 01:19:19.100
So, I mean, I will go through lean meats,
1596
01:19:19.100 --> 01:19:20.820
lean red meat as well,
1597
01:19:20.820 --> 01:19:23.660
which I have more of a, as an luxury item,
1598
01:19:23.660 --> 01:19:25.820
oily fish, so herring,
1599
01:19:25.820 --> 01:19:29.780
mackerel, salmon, anchovies, sardines,
1600
01:19:29.780 --> 01:19:31.220
like my wife's Italian,
1601
01:19:31.220 --> 01:19:32.580
so we have all these different foods,
1602
01:19:32.580 --> 01:19:33.540
which is great.
1603
01:19:33.540 --> 01:19:35.820
But I will have a healthy amount of tofu
1604
01:19:35.820 --> 01:19:37.100
from an organic source,
1605
01:19:37.100 --> 01:19:39.180
tempeh, edamame,
1606
01:19:39.180 --> 01:19:41.060
even Greek yogurt that's strained
1607
01:19:41.060 --> 01:19:43.220
and prepared in a certain way
1608
01:19:43.220 --> 01:19:45.300
that gives you a good amount of protein.
1609
01:19:45.300 --> 01:19:46.860
And then I will supplement
1610
01:19:46.860 --> 01:19:48.740
with a plant-based protein as well.
1611
01:19:48.740 --> 01:19:50.380
So whether it's chickpeas,
1612
01:19:50.380 --> 01:19:52.460
or adzuki beans, or black beans,
1613
01:19:52.460 --> 01:19:53.740
and then I will use a topper,
1614
01:19:53.740 --> 01:19:56.300
so something like tahini in the dressing,
1615
01:19:56.300 --> 01:19:58.140
or mix nuts and seeds,
1616
01:19:58.140 --> 01:20:00.300
or sesame, or whatever it might be.
1617
01:20:00.300 --> 01:20:02.660
So that way, you've got your core protein source,
1618
01:20:02.660 --> 01:20:04.620
you have a plant-based protein partner,
1619
01:20:04.620 --> 01:20:05.900
and you have a topper.
1620
01:20:05.900 --> 01:20:08.820
So that way's easier to get to your protein requirement,
1621
01:20:08.820 --> 01:20:09.820
rather than like,
1622
01:20:09.820 --> 01:20:12.060
I need to eat 200 grams of chicken breasts
1623
01:20:12.060 --> 01:20:14.100
because that's going to give me 60 grams of protein,
1624
01:20:14.100 --> 01:20:15.420
when it's exactly what I need,
1625
01:20:15.420 --> 01:20:17.820
diversify, have a little bit of chicken breasts,
1626
01:20:17.820 --> 01:20:19.180
if you want, or tempeh,
1627
01:20:19.180 --> 01:20:21.260
have a little bit of your plant-based partner,
1628
01:20:21.260 --> 01:20:22.980
chickpeas, or beans, whatever it might be.
1629
01:20:22.980 --> 01:20:25.020
They're relatively high in protein,
1630
01:20:25.020 --> 01:20:26.660
and have your nuts and seeds, you know,
1631
01:20:26.660 --> 01:20:29.060
as always, they introduce texture,
1632
01:20:29.060 --> 01:20:30.940
but also some extra protein as well.
1633
01:20:30.940 --> 01:20:32.180
And there are very effective means
1634
01:20:32.180 --> 01:20:34.540
of getting to that total amount.
1635
01:20:34.540 --> 01:20:35.380
Absolutely.
1636
01:20:35.380 --> 01:20:37.900
And again, it's just like a new habit, right?
1637
01:20:37.900 --> 01:20:40.340
It's like a new muscle that you have to build to get used to them.
1638
01:20:41.060 --> 01:20:43.380
Can we maybe, can I ask you just because you've got
1639
01:20:43.380 --> 01:20:44.700
the science behind this?
1640
01:20:44.700 --> 01:20:45.900
We were so concerned,
1641
01:20:45.900 --> 01:20:47.860
and it's the craziest thing living in Los Angeles,
1642
01:20:47.860 --> 01:20:49.740
and not having access to clean fish.
1643
01:20:49.740 --> 01:20:50.740
Ooh.
1644
01:20:50.740 --> 01:20:51.580
Whether it's, you know,
1645
01:20:51.580 --> 01:20:52.660
if you're full of our oceans,
1646
01:20:52.660 --> 01:20:54.180
or even some of the bigger,
1647
01:20:54.180 --> 01:20:57.940
kind of more exclusive grocery stores here,
1648
01:20:57.940 --> 01:20:59.060
it's all farmed fish.
1649
01:20:59.060 --> 01:20:59.900
Yeah, yeah, yeah.
1650
01:20:59.900 --> 01:21:02.180
We must have access to a lot more wild fish, where you are?
1651
01:21:02.180 --> 01:21:07.660
We do, so we have fish from Scotland and Cornwall,
1652
01:21:07.660 --> 01:21:08.780
those are the biggest areas,
1653
01:21:08.780 --> 01:21:10.220
and we're really lucky.
1654
01:21:10.220 --> 01:21:11.420
Actually, it's funny.
1655
01:21:11.420 --> 01:21:12.740
It was having this conversation yesterday
1656
01:21:12.740 --> 01:21:15.100
with someone who lives in LA, who's French.
1657
01:21:15.100 --> 01:21:16.620
And I was like, where are your fish mongers?
1658
01:21:16.620 --> 01:21:18.900
And she said, we don't have any fish mongers.
1659
01:21:18.900 --> 01:21:21.260
They don't have, like, for me, it's so alien,
1660
01:21:21.260 --> 01:21:22.940
because we have fish mongers,
1661
01:21:22.940 --> 01:21:27.140
where they get the fish directly from the fish market that morning.
1662
01:21:27.140 --> 01:21:29.300
There's a queue outside the door,
1663
01:21:29.300 --> 01:21:31.220
and people are generally buying, you know,
1664
01:21:31.220 --> 01:21:33.060
card or salmon or whatever,
1665
01:21:33.060 --> 01:21:36.820
which has been, you know, wild caught scallops and langastines
1666
01:21:36.820 --> 01:21:38.620
that we get in Scotland.
1667
01:21:38.620 --> 01:21:40.420
We don't eat enough fish in the UK.
1668
01:21:40.420 --> 01:21:42.500
A lot of it gets sent to Spain and Italy,
1669
01:21:42.500 --> 01:21:44.100
where they actually appreciate it as well,
1670
01:21:44.100 --> 01:21:45.540
particularly like the crustaceans.
1671
01:21:45.540 --> 01:21:47.580
Like, this is gorgeous fish, and we,
1672
01:21:47.580 --> 01:21:50.380
so we have a better, it's not great.
1673
01:21:50.380 --> 01:21:51.700
It's not as good as Europeans,
1674
01:21:51.700 --> 01:21:55.780
but we definitely have a better handle on fish
1675
01:21:55.780 --> 01:21:57.500
than you guys over here.
1676
01:21:57.500 --> 01:21:59.780
But we also have farmed fish in the UK,
1677
01:21:59.780 --> 01:22:01.780
or some of the waters around the UK,
1678
01:22:01.780 --> 01:22:03.420
and there are good farming practices,
1679
01:22:03.420 --> 01:22:05.940
and there are bad farming practices.
1680
01:22:05.940 --> 01:22:07.580
There are some really good farming practices
1681
01:22:07.580 --> 01:22:11.140
where they use clean water, they don't overpopulate.
1682
01:22:11.140 --> 01:22:15.740
The water is, you know, tested to be free of some of these,
1683
01:22:15.740 --> 01:22:17.580
or we've got an issue with sewage in the water,
1684
01:22:17.580 --> 01:22:19.740
which is a whole lot of the conversation.
1685
01:22:19.740 --> 01:22:22.940
But, you know, it's tested to be clean
1686
01:22:22.940 --> 01:22:26.780
as much as you can do with any wild sources of water.
1687
01:22:26.780 --> 01:22:30.060
So there are definitely better farming practices,
1688
01:22:30.060 --> 01:22:31.940
but I know the ones that you were referring to,
1689
01:22:31.940 --> 01:22:33.220
and they're not great.
1690
01:22:33.220 --> 01:22:36.500
So we, yeah, it's definitely an issue with fish, I would say.
1691
01:22:36.540 --> 01:22:39.220
Another point of empowerment to really just take,
1692
01:22:39.220 --> 01:22:40.500
yeah, just when you're being conscious
1693
01:22:40.500 --> 01:22:42.140
about making these choices,
1694
01:22:42.140 --> 01:22:43.580
and like with any other food,
1695
01:22:43.580 --> 01:22:45.140
and I'm sure you went through this process to you,
1696
01:22:45.140 --> 01:22:47.820
the second you know who to buy from,
1697
01:22:47.820 --> 01:22:50.940
the trusted resource, the reputable brand, you, you know,
1698
01:22:50.940 --> 01:22:52.620
you have to do a little bit of it in a research first,
1699
01:22:52.620 --> 01:22:55.020
but yeah, I really love that we were in Denmark last summer,
1700
01:22:55.020 --> 01:22:57.300
and like the fisherman goes door to door,
1701
01:22:57.300 --> 01:22:59.540
or there's like a truck that's fresh delivery
1702
01:22:59.540 --> 01:23:00.980
every two days or something like that.
1703
01:23:00.980 --> 01:23:01.820
It's not like that.
1704
01:23:01.820 --> 01:23:03.060
It's so quiet.
1705
01:23:03.060 --> 01:23:05.420
Why are you supporting local and all of this stuff?
1706
01:23:05.660 --> 01:23:07.020
Yeah, yeah, yeah, absolutely.
1707
01:23:07.020 --> 01:23:10.180
I mean, it's very hard to lean a,
1708
01:23:10.180 --> 01:23:14.260
leader completely toxin-free lifestyle,
1709
01:23:14.260 --> 01:23:17.900
an environmentally, environmental-political-free lifestyle,
1710
01:23:17.900 --> 01:23:19.620
and it can be really scary,
1711
01:23:19.620 --> 01:23:22.540
because everything is just packaged, you know,
1712
01:23:22.540 --> 01:23:24.780
plastics that leach into the food,
1713
01:23:24.780 --> 01:23:26.660
you know, whether you're buying meat or red meat,
1714
01:23:26.660 --> 01:23:28.220
or wherever, at some point in the,
1715
01:23:28.220 --> 01:23:30.700
along its journey, unless you've literally been there
1716
01:23:30.700 --> 01:23:34.740
from the moment that an animal has been sacrificed,
1717
01:23:34.740 --> 01:23:37.500
it's going to come into contact with some environmental.
1718
01:23:37.500 --> 01:23:38.780
I mean, even during its life,
1719
01:23:38.780 --> 01:23:39.780
it's going to be breathing in.
1720
01:23:39.780 --> 01:23:40.700
If you test the fact,
1721
01:23:40.700 --> 01:23:42.540
it's going to have tons of different chemicals
1722
01:23:42.540 --> 01:23:45.340
in that are, you know, not natural.
1723
01:23:45.340 --> 01:23:47.260
So it can be quite overwhelming.
1724
01:23:47.260 --> 01:23:48.700
You're just going to do the best you can.
1725
01:23:48.700 --> 01:23:52.820
And for some people, that means avoiding fish and meat,
1726
01:23:52.820 --> 01:23:54.020
and that's fine.
1727
01:23:54.020 --> 01:23:55.180
I don't have an issue with that.
1728
01:23:55.180 --> 01:23:57.980
If you have environmental ethical concerns about that,
1729
01:23:57.980 --> 01:24:01.420
it is still very, very possible to consume enough protein.
1730
01:24:01.420 --> 01:24:03.420
You just have to be quite cognizant about it.
1731
01:24:03.420 --> 01:24:04.580
And this is where, sorry,
1732
01:24:04.580 --> 01:24:07.020
you're talking about the protein blends.
1733
01:24:07.020 --> 01:24:09.900
And this is a really important point.
1734
01:24:09.900 --> 01:24:12.300
These protein blends are often labeled as, like,
1735
01:24:12.300 --> 01:24:14.260
inferior to way protein.
1736
01:24:14.260 --> 01:24:15.460
Actually, they're really good.
1737
01:24:15.460 --> 01:24:19.580
So they tend to have things like pumpkin seed and pea,
1738
01:24:19.580 --> 01:24:21.580
and even soy from a clean source.
1739
01:24:21.580 --> 01:24:22.660
When you combine these,
1740
01:24:22.660 --> 01:24:27.140
they've got really good levels of the different amino acids.
1741
01:24:27.140 --> 01:24:29.100
And the one of, of concern is,
1742
01:24:29.100 --> 01:24:31.060
with this couple, one's loose scene,
1743
01:24:31.060 --> 01:24:34.140
a broad-chain amino acid, and the other one's methionine,
1744
01:24:34.140 --> 01:24:35.900
these are really important because
1745
01:24:35.900 --> 01:24:39.900
loose scene triggers a number of different cascades
1746
01:24:39.900 --> 01:24:42.780
in the cell, you know, it hits the sister in two,
1747
01:24:42.780 --> 01:24:44.620
and then it activates M-torn.
1748
01:24:44.620 --> 01:24:48.020
So what this leads to is, like, muscle protein synthesis.
1749
01:24:48.020 --> 01:24:49.620
Do you know that that's the one amino acids
1750
01:24:49.620 --> 01:24:51.980
that I've seen the most efficiencies in the scene?
1751
01:24:51.980 --> 01:24:53.100
Yeah, yeah, yeah, yeah.
1752
01:24:53.100 --> 01:24:55.540
Because it begins with vegetarians?
1753
01:24:55.540 --> 01:24:56.460
No, in meteors also.
1754
01:24:56.460 --> 01:24:57.260
Which is generally.
1755
01:24:57.260 --> 01:24:57.940
Oh, there you go.
1756
01:24:57.940 --> 01:24:59.140
Maybe it's just because people aren't
1757
01:24:59.140 --> 01:25:01.100
consuming protein in general.
1758
01:25:01.100 --> 01:25:02.540
Because loose scene is very, very important.
1759
01:25:02.540 --> 01:25:03.700
We need to be consuming, I think,
1760
01:25:03.700 --> 01:25:05.460
it's around like three or four.
1761
01:25:05.460 --> 01:25:08.540
I have to be careful on exactly what number it is,
1762
01:25:08.540 --> 01:25:10.420
but I know it's a high amount.
1763
01:25:10.420 --> 01:25:13.020
And we tend to have lower amounts of loose scene
1764
01:25:13.020 --> 01:25:14.980
in plant-based sources, which is where I think
1765
01:25:14.980 --> 01:25:17.980
plant-based protein shakes are convenient
1766
01:25:17.980 --> 01:25:20.380
and good options for folks.
1767
01:25:20.380 --> 01:25:21.460
But when you combine that,
1768
01:25:21.460 --> 01:25:23.820
yeah, you're getting really good doses of loose scene,
1769
01:25:23.820 --> 01:25:26.300
which triggers muscle protein synthesis.
1770
01:25:26.300 --> 01:25:27.540
And the other thing, methionine,
1771
01:25:27.580 --> 01:25:29.740
which is unfortunately tends to be deficient
1772
01:25:29.740 --> 01:25:31.220
in things like beans and grains,
1773
01:25:31.220 --> 01:25:33.700
is really important for detoxification,
1774
01:25:33.700 --> 01:25:36.980
your immune system is a precursor for things like glutamine
1775
01:25:36.980 --> 01:25:38.180
and glutathioneine.
1776
01:25:38.180 --> 01:25:41.700
So these are things that would help people thrive
1777
01:25:41.700 --> 01:25:45.500
in a world that is quite stressful and polluted.
1778
01:25:45.500 --> 01:25:46.980
And again, you can get that in good amounts
1779
01:25:46.980 --> 01:25:49.020
from these pea protein shakes.
1780
01:25:49.020 --> 01:25:52.420
So pick your plant-based protein,
1781
01:25:52.420 --> 01:25:54.020
make sure it's unflavored.
1782
01:25:54.020 --> 01:25:56.940
I just think the flavorings that a lot of these have.
1783
01:25:56.940 --> 01:25:57.780
And the gums?
1784
01:25:57.780 --> 01:25:59.700
Yeah, and the gums and the thing.
1785
01:25:59.700 --> 01:26:02.260
Because this is why I have the three pillars,
1786
01:26:02.260 --> 01:26:04.540
because it's like, it's going to be high protein,
1787
01:26:04.540 --> 01:26:05.940
but it's also a good field gut.
1788
01:26:05.940 --> 01:26:07.220
And it's also going to be anti-inflammatory,
1789
01:26:07.220 --> 01:26:09.460
because if you just go high protein,
1790
01:26:09.460 --> 01:26:11.220
then people fall in the trap of like,
1791
01:26:11.220 --> 01:26:13.300
okay, they go to the supermarket,
1792
01:26:13.300 --> 01:26:14.540
they're like, that's just high protein,
1793
01:26:14.540 --> 01:26:16.460
that's got 20 grams in great, I'll grab that.
1794
01:26:16.460 --> 01:26:18.660
But then when you flip it over,
1795
01:26:18.660 --> 01:26:19.980
and you read the ingredients like,
1796
01:26:19.980 --> 01:26:21.500
okay, there's no fiber in it,
1797
01:26:21.500 --> 01:26:23.540
there's all these gums and thickens.
1798
01:26:23.540 --> 01:26:24.780
This is pro-inflammatory.
1799
01:26:24.780 --> 01:26:26.980
So it, you know, you cross the boxes for that.
1800
01:26:26.980 --> 01:26:28.820
So that's why the whole concept
1801
01:26:28.820 --> 01:26:31.420
around the book, Healthy High Protein,
1802
01:26:31.420 --> 01:26:33.340
is the marriage between these three pillars.
1803
01:26:33.340 --> 01:26:35.180
It's getting enough protein,
1804
01:26:35.180 --> 01:26:37.060
ensuring that you're supporting your gut,
1805
01:26:37.060 --> 01:26:38.780
and it's anti-inflammatory.
1806
01:26:38.780 --> 01:26:39.620
I love it.
1807
01:26:39.620 --> 01:26:41.140
It's so simple, because yeah,
1808
01:26:41.140 --> 01:26:43.740
to your point, a pound of bacon, or...
1809
01:26:43.740 --> 01:26:44.740
Okay, okay.
1810
01:26:44.740 --> 01:26:46.140
You know, you might be getting your proteins,
1811
01:26:46.140 --> 01:26:47.740
but you're certainly not getting the genes
1812
01:26:47.740 --> 01:26:51.100
that you need over the anti-inflammatory aspect also.
1813
01:26:51.100 --> 01:26:53.500
So do you talk about amino acids in your book?
1814
01:26:53.500 --> 01:26:54.500
Do you...
1815
01:26:54.500 --> 01:26:59.740
I don't go into specific detail on the 20 amino acids,
1816
01:26:59.740 --> 01:27:01.980
the nine essential, some non-essential.
1817
01:27:01.980 --> 01:27:03.420
In fact, there's discrepancy of,
1818
01:27:03.420 --> 01:27:06.260
to whether it's 20 or 21 or that goes in the weeds.
1819
01:27:06.260 --> 01:27:09.100
But no, I try to keep it super simple in my book,
1820
01:27:09.100 --> 01:27:12.100
just talking about total protein requirements,
1821
01:27:12.100 --> 01:27:14.260
gut health overall, and anti-inflammatory.
1822
01:27:14.260 --> 01:27:15.820
But we could definitely talk about different amino acids.
1823
01:27:15.820 --> 01:27:17.460
I think it's such a fan of food first.
1824
01:27:17.460 --> 01:27:18.460
All of these, it's just,
1825
01:27:18.460 --> 01:27:20.100
it's another one of those trends here now,
1826
01:27:20.100 --> 01:27:23.060
is to supplement with an amino acid powder every single day.
1827
01:27:23.060 --> 01:27:24.380
Like I said, you're amino acids.
1828
01:27:24.380 --> 01:27:25.380
We got it.
1829
01:27:25.380 --> 01:27:27.140
Which I understand if you're exercising
1830
01:27:27.140 --> 01:27:27.980
and stuff like that.
1831
01:27:27.980 --> 01:27:28.980
But again, it's looking at the source,
1832
01:27:28.980 --> 01:27:29.980
and where they come from,
1833
01:27:29.980 --> 01:27:31.020
and where they source in the ingredients,
1834
01:27:31.020 --> 01:27:32.260
and what are the other ingredients?
1835
01:27:32.260 --> 01:27:33.260
Absolutely.
1836
01:27:33.260 --> 01:27:34.260
They tend to taste really delicious
1837
01:27:34.260 --> 01:27:36.260
because of all the other additives that are in it,
1838
01:27:36.260 --> 01:27:37.260
also, so...
1839
01:27:37.260 --> 01:27:38.260
Definitely, yeah.
1840
01:27:38.260 --> 01:27:41.580
Yeah, I've tried a lot of like creamers recently,
1841
01:27:41.580 --> 01:27:43.020
because there's a bit of a trend
1842
01:27:43.020 --> 01:27:44.500
for having functional creamers.
1843
01:27:44.500 --> 01:27:45.500
That's true.
1844
01:27:45.500 --> 01:27:47.540
I'm two science officer for a coffee company,
1845
01:27:47.540 --> 01:27:49.620
and we're thinking about coming up with a creamer,
1846
01:27:49.620 --> 01:27:50.860
and we're doing this taste test
1847
01:27:50.860 --> 01:27:55.420
with like coconut flour and raw cacao,
1848
01:27:55.420 --> 01:27:56.260
and a few others.
1849
01:27:56.260 --> 01:27:57.940
And we're looking at some others,
1850
01:27:57.940 --> 01:28:00.380
like really big brands, and we're tasting them,
1851
01:28:00.380 --> 01:28:02.740
like, why does this taste so sweet?
1852
01:28:02.740 --> 01:28:04.420
We look at the ingredients,
1853
01:28:04.420 --> 01:28:06.540
it's just coconut flour and like cacao,
1854
01:28:06.540 --> 01:28:08.300
and like, how have they made it so sweet?
1855
01:28:08.300 --> 01:28:10.860
Turns out, you can put more to the extra in it,
1856
01:28:10.860 --> 01:28:12.940
and you don't need to put it on the label.
1857
01:28:12.940 --> 01:28:14.620
And the food scientists, no.
1858
01:28:14.620 --> 01:28:16.340
And the food scientists were working with,
1859
01:28:16.340 --> 01:28:18.820
she was like, guaranteed they put more to extra in it,
1860
01:28:18.820 --> 01:28:22.820
but they're legally allowed to not put that on the packet,
1861
01:28:22.820 --> 01:28:24.380
if it's below a certain threshold.
1862
01:28:24.380 --> 01:28:26.220
And I was like, this is crazy,
1863
01:28:26.220 --> 01:28:28.660
how we've allowed this loophole to exist.
1864
01:28:28.660 --> 01:28:29.500
Oh yeah.
1865
01:28:29.500 --> 01:28:30.500
So you've got to be really careful,
1866
01:28:30.500 --> 01:28:32.540
even when you're reading the ingredients,
1867
01:28:32.540 --> 01:28:33.860
you've got to be really careful
1868
01:28:33.860 --> 01:28:36.060
that it's actually got healthy.
1869
01:28:36.060 --> 01:28:37.060
Absolutely.
1870
01:28:37.060 --> 01:28:37.900
So yeah.
1871
01:28:37.900 --> 01:28:38.900
So many hidden loopholes.
1872
01:28:38.900 --> 01:28:39.980
These are loopholes.
1873
01:28:39.980 --> 01:28:41.020
Profits system.
1874
01:28:41.020 --> 01:28:42.180
So yeah, they're essentially being asked
1875
01:28:42.180 --> 01:28:43.780
to understand that if you're an athlete,
1876
01:28:43.780 --> 01:28:46.300
or you're worried about your, I mean, as a profile,
1877
01:28:46.300 --> 01:28:48.740
but if you can get it from whole food sources,
1878
01:28:48.740 --> 01:28:52.420
like a pumpkin seed, or rice, or corn,
1879
01:28:52.420 --> 01:28:54.900
and a protein powder, that's better.
1880
01:28:54.900 --> 01:28:57.060
Or obviously, whole foods, preferably.
1881
01:28:57.060 --> 01:28:58.380
Absolutely.
1882
01:28:58.380 --> 01:28:59.300
All right.
1883
01:28:59.300 --> 01:29:01.060
Gosh, I could talk to you for hours about food.
1884
01:29:01.060 --> 01:29:02.100
We'll have to be in your brain
1885
01:29:02.100 --> 01:29:04.900
just on the nutritional science part of things.
1886
01:29:04.900 --> 01:29:07.140
But would you say the people who've been reaching out to you
1887
01:29:07.140 --> 01:29:10.420
online, you obviously are impacting lives?
1888
01:29:10.420 --> 01:29:12.740
What would you say is the biggest challenge
1889
01:29:12.740 --> 01:29:15.180
in the conversion to eating this way?
1890
01:29:15.180 --> 01:29:17.100
Oh, there's so many, Mona.
1891
01:29:17.100 --> 01:29:20.860
Like, I would say it's time, education,
1892
01:29:20.860 --> 01:29:25.860
knowledge around cooking, lack of confidence in the kitchen.
1893
01:29:27.660 --> 01:29:31.300
I think business comes in with the time aspect.
1894
01:29:31.300 --> 01:29:34.180
Yeah, and also just because as we've alluded to,
1895
01:29:34.180 --> 01:29:35.460
it's really confusing.
1896
01:29:35.460 --> 01:29:36.780
Like it's really complicated.
1897
01:29:36.780 --> 01:29:39.180
You can go to like the nicest supermarket.
1898
01:29:39.180 --> 01:29:41.740
There's a bunch of nice supermarkets in LA.
1899
01:29:41.740 --> 01:29:43.220
That's 80% full of crap.
1900
01:29:43.220 --> 01:29:44.220
Like it's terrible.
1901
01:29:44.220 --> 01:29:46.300
Like it's really, really bad.
1902
01:29:46.300 --> 01:29:49.060
And so it's no wonder like even when you have the means
1903
01:29:49.060 --> 01:29:54.060
and the ability to invest in it financially,
1904
01:29:54.460 --> 01:29:57.660
and you end up buying like ultra processed food,
1905
01:29:57.660 --> 01:30:00.540
that's just heavily marketed and overpriced.
1906
01:30:00.540 --> 01:30:03.540
You should just be sticking to the sort of grocery aisle section,
1907
01:30:03.540 --> 01:30:05.620
the fresh produce section, and that's it.
1908
01:30:05.620 --> 01:30:06.860
And just find the best you can,
1909
01:30:06.860 --> 01:30:08.860
which is one of the big founders markets.
1910
01:30:08.860 --> 01:30:10.900
Because that's when you're going to have the relationship
1911
01:30:10.900 --> 01:30:12.140
with the director with the farmers
1912
01:30:12.260 --> 01:30:14.660
and you're going to find the best produce as well.
1913
01:30:14.660 --> 01:30:16.420
So yeah, it's really hard.
1914
01:30:16.420 --> 01:30:19.540
I think it's a time of business and lack of culinary knowledge.
1915
01:30:19.540 --> 01:30:21.740
And yeah, you've touched on a few.
1916
01:30:21.740 --> 01:30:24.580
So just for listeners, like tune into what,
1917
01:30:24.580 --> 01:30:27.500
to what of those challenges are your biggest obstacle
1918
01:30:27.500 --> 01:30:28.340
and just start there.
1919
01:30:28.340 --> 01:30:30.380
Just start to problem solve from that standpoint.
1920
01:30:30.380 --> 01:30:31.220
Totally, yeah.
1921
01:30:31.220 --> 01:30:32.940
And I want to know from your lens,
1922
01:30:32.940 --> 01:30:33.940
thanks. I agree with you.
1923
01:30:33.940 --> 01:30:36.540
You go into the most beautiful grocery stores here
1924
01:30:36.540 --> 01:30:38.980
and I'll just add whole foods, for example.
1925
01:30:38.980 --> 01:30:41.660
You think that you're picking up these organic cashews,
1926
01:30:41.660 --> 01:30:43.860
for example, but then you turn the label over
1927
01:30:43.860 --> 01:30:47.020
and the second ingredient is Cannot Lowell, right?
1928
01:30:47.020 --> 01:30:49.500
Are there key ingredients that you really want your listeners
1929
01:30:49.500 --> 01:30:51.980
to just avoid, put the product back down?
1930
01:30:51.980 --> 01:30:56.460
Yeah, I would say if it's got a mix of different sugars in,
1931
01:30:56.460 --> 01:30:58.460
I would definitely put it down because
1932
01:30:58.460 --> 01:31:01.380
there are so many different names for sugar as well.
1933
01:31:01.380 --> 01:31:02.940
This is high fructose corn syrup,
1934
01:31:02.940 --> 01:31:04.860
which I think a lot more people are becoming aware of.
1935
01:31:04.860 --> 01:31:09.180
But there's malt, extra in, there's agave,
1936
01:31:09.180 --> 01:31:10.020
brown sugar.
1937
01:31:10.060 --> 01:31:11.980
When it's got multiple different types of sugars in,
1938
01:31:11.980 --> 01:31:13.700
you're just like, well, it doesn't need
1939
01:31:13.700 --> 01:31:15.540
to have that many different types of sugars in.
1940
01:31:15.540 --> 01:31:18.340
So that's like tell, tell number number one.
1941
01:31:18.340 --> 01:31:22.740
I would say emulsifiers are pretty,
1942
01:31:22.740 --> 01:31:26.700
well, I would say they're unnecessary in a lot of products
1943
01:31:26.700 --> 01:31:29.060
and they're mainly there from a texture point of view.
1944
01:31:29.060 --> 01:31:32.860
So I'd avoid those, particularly like polysorbate 80
1945
01:31:32.860 --> 01:31:34.660
and some of the dyes as well that I think
1946
01:31:34.660 --> 01:31:37.660
a lot more people are becoming aware of in the States.
1947
01:31:37.660 --> 01:31:42.060
Additives, enumbers, we call them enumbers in Europe.
1948
01:31:42.060 --> 01:31:44.020
Those are the ones that I would say, okay,
1949
01:31:44.020 --> 01:31:47.460
my rule of thumb is these are luxury items
1950
01:31:47.460 --> 01:31:51.100
that you eat like once every quarter,
1951
01:31:51.100 --> 01:31:54.260
not a weekly staple, certainly not a daily staple.
1952
01:31:54.260 --> 01:31:56.700
So I would put those back for sure.
1953
01:31:56.700 --> 01:31:58.900
And stick around the fresh food.
1954
01:31:58.900 --> 01:32:02.820
That's like the area that you spend the most time in.
1955
01:32:02.820 --> 01:32:03.660
Absolutely.
1956
01:32:03.660 --> 01:32:04.500
I love it.
1957
01:32:04.500 --> 01:32:06.900
And you and I come from a culture where seed oils
1958
01:32:06.940 --> 01:32:08.820
are actually used therapeutically.
1959
01:32:08.820 --> 01:32:11.900
Yeah, are they being demonized as much as they are?
1960
01:32:11.900 --> 01:32:14.180
I don't know if they're being demonized as much.
1961
01:32:14.180 --> 01:32:17.460
I think the US have more of a problem with them.
1962
01:32:17.460 --> 01:32:21.180
So always like canola because they're refined,
1963
01:32:21.180 --> 01:32:23.060
they're bleached and they're deodorized, right?
1964
01:32:23.060 --> 01:32:27.020
So I can understand sort of the argument behind
1965
01:32:27.020 --> 01:32:29.220
why these are unnatural and they shouldn't be
1966
01:32:29.220 --> 01:32:30.580
in our food system.
1967
01:32:30.580 --> 01:32:33.220
They tend to be associated with ultra-processed foods as well
1968
01:32:33.220 --> 01:32:35.220
because they're cheap oils and they're just added there
1969
01:32:35.260 --> 01:32:37.340
and again, it's more of a texture thing.
1970
01:32:37.340 --> 01:32:40.700
The human evidence looking at seed oils
1971
01:32:40.700 --> 01:32:44.380
doesn't suggest as much of a villain picture
1972
01:32:44.380 --> 01:32:46.540
as a lot of people make out.
1973
01:32:46.540 --> 01:32:49.580
So when you look at like canola oil and corn oil studies
1974
01:32:49.580 --> 01:32:50.900
and other vegetable oil studies,
1975
01:32:50.900 --> 01:32:54.380
they seem to low inflammation and they seem to lower cholesterol
1976
01:32:54.380 --> 01:32:56.940
in certain human trials or as in rat studies
1977
01:32:56.940 --> 01:32:59.060
they tend to have the opposite effect.
1978
01:32:59.060 --> 01:33:01.420
So there is a bit of discordance there.
1979
01:33:01.460 --> 01:33:04.980
I would just say the healthiest oils
1980
01:33:04.980 --> 01:33:07.780
that we are aware of are extroversion oil oil.
1981
01:33:07.780 --> 01:33:09.620
I think that's the brilliant oil.
1982
01:33:09.620 --> 01:33:11.220
Sesame oil is great.
1983
01:33:11.220 --> 01:33:13.220
Is it process in a very similar way.
1984
01:33:13.220 --> 01:33:14.940
Avocado oil is great.
1985
01:33:14.940 --> 01:33:17.580
If you want to use like a higher saturated fat one
1986
01:33:17.580 --> 01:33:20.020
you could use coconut oil and moderate amounts
1987
01:33:20.020 --> 01:33:22.220
the same thing with ghee and butter.
1988
01:33:22.220 --> 01:33:23.900
I don't have any issues with those.
1989
01:33:23.900 --> 01:33:25.820
As long as you're not like putting it in your coffee
1990
01:33:25.820 --> 01:33:27.660
and all the rest of it, I don't think that.
1991
01:33:27.660 --> 01:33:30.180
Biggest pretty unnecessary to do it to consume fats
1992
01:33:30.180 --> 01:33:32.420
in that way because it is essentially refined.
1993
01:33:33.780 --> 01:33:36.780
But I tend to not have seed oils in my diet
1994
01:33:36.780 --> 01:33:39.300
because I don't like the taste of them
1995
01:33:39.300 --> 01:33:40.860
and be they're great for frying
1996
01:33:40.860 --> 01:33:43.860
but I don't have a lot of deep fried food in my diet anyway.
1997
01:33:43.860 --> 01:33:45.820
Am I going to worry if I'm going out
1998
01:33:45.820 --> 01:33:47.220
and I'm getting some french fries?
1999
01:33:47.220 --> 01:33:51.060
Do I care whether this is cooked in beef talo versus seed oils?
2000
01:33:51.060 --> 01:33:55.020
At the end of the day I'm eating refined starchy food
2001
01:33:55.020 --> 01:33:57.260
that's taken up to a very high temperature
2002
01:33:57.260 --> 01:33:58.620
and it's going to be introducing
2003
01:33:58.620 --> 01:34:01.540
advanced glycemic end products into my bloodstream.
2004
01:34:01.540 --> 01:34:02.980
Regardless of what oil is going to be,
2005
01:34:02.980 --> 01:34:06.700
it's going to be bad for me, so I don't care as much.
2006
01:34:06.700 --> 01:34:08.740
But when I'm at home,
2007
01:34:08.740 --> 01:34:11.780
the oils that I use are the highest quality oils.
2008
01:34:11.780 --> 01:34:12.740
I couldn't agree more.
2009
01:34:12.740 --> 01:34:16.220
And I think that adopting the style of living
2010
01:34:16.220 --> 01:34:17.780
and eating that you're mentioning,
2011
01:34:17.780 --> 01:34:19.140
the second you get over that hump
2012
01:34:19.140 --> 01:34:20.060
and I know you know this
2013
01:34:20.060 --> 01:34:21.860
just with your nutrition background
2014
01:34:21.860 --> 01:34:23.580
of losing food addiction.
2015
01:34:23.580 --> 01:34:24.420
Yeah.
2016
01:34:24.420 --> 01:34:26.740
You open up a whole new world of flavor
2017
01:34:26.740 --> 01:34:29.540
and taste and food cravings and everything.
2018
01:34:29.540 --> 01:34:32.140
It really is just getting over that initial hump.
2019
01:34:32.140 --> 01:34:33.900
And I think that obviously in our circle,
2020
01:34:33.900 --> 01:34:34.740
it's an oberiner,
2021
01:34:34.740 --> 01:34:36.340
but for a lot of the people who
2022
01:34:36.340 --> 01:34:38.460
might not be used to our type of languaging,
2023
01:34:38.460 --> 01:34:41.060
do you have any advice for somebody who is, you know,
2024
01:34:41.060 --> 01:34:43.060
the way they were in medical school?
2025
01:34:43.060 --> 01:34:43.900
Yeah.
2026
01:34:43.900 --> 01:34:44.420
Eating the takeout,
2027
01:34:44.420 --> 01:34:45.940
eating the processed food every single day,
2028
01:34:45.940 --> 01:34:47.180
they really want to feel better.
2029
01:34:47.180 --> 01:34:49.900
But do you have kind of like an entry point
2030
01:34:49.900 --> 01:34:52.580
so that they can start to adopt the steps for long-term health?
2031
01:34:52.580 --> 01:34:54.820
Totally, you know, my entry point,
2032
01:34:54.820 --> 01:34:56.580
I didn't change everything overnight.
2033
01:34:56.620 --> 01:34:57.980
I started with one meal
2034
01:34:57.980 --> 01:35:00.220
and that meal for me was breakfast.
2035
01:35:00.220 --> 01:35:01.900
And I think it was for two of us
2036
01:35:01.900 --> 01:35:03.380
that I actually started with breakfast
2037
01:35:03.380 --> 01:35:05.580
because I think how you start your day
2038
01:35:05.580 --> 01:35:08.940
and how you break your fast is really important
2039
01:35:08.940 --> 01:35:11.100
because it sets the rest of your day.
2040
01:35:11.100 --> 01:35:13.260
Since your focus, your energy, you know,
2041
01:35:13.260 --> 01:35:15.900
the fact that I have a high protein, high fiber breakfast
2042
01:35:15.900 --> 01:35:18.260
means that my energy levels are nice and steady.
2043
01:35:18.260 --> 01:35:20.460
My glucose levels aren't going up and down.
2044
01:35:20.460 --> 01:35:21.660
I'm not in a roller coaster.
2045
01:35:21.660 --> 01:35:24.100
I'm not craving mid-morning.
2046
01:35:24.100 --> 01:35:26.100
So I would say to anyone listening to this,
2047
01:35:26.140 --> 01:35:28.340
who's starting to get, you know, who wants to start,
2048
01:35:28.340 --> 01:35:31.300
it's like master one meal.
2049
01:35:31.300 --> 01:35:33.220
And if that meal is breakfast, lunch or dinner,
2050
01:35:33.220 --> 01:35:35.300
it doesn't matter, just master one meal
2051
01:35:35.300 --> 01:35:36.700
and make that your rock.
2052
01:35:36.700 --> 01:35:40.060
And like everything else can go to the way side.
2053
01:35:40.060 --> 01:35:41.340
It doesn't matter at the start.
2054
01:35:41.340 --> 01:35:43.260
Like if you have to eat lunch on the go,
2055
01:35:43.260 --> 01:35:46.580
you have to eat something ultra-processed and for dinner,
2056
01:35:46.580 --> 01:35:48.700
that's fine, but you own one meal.
2057
01:35:48.700 --> 01:35:51.140
If that's the only thing that you can take control of.
2058
01:35:51.140 --> 01:35:52.580
For me, that was breakfast.
2059
01:35:52.580 --> 01:35:54.980
I recommend breakfast, but it's completely up to you.
2060
01:35:55.020 --> 01:35:56.860
And then the more you get into the habit of like,
2061
01:35:56.860 --> 01:35:59.100
okay, this is something that I'm making from scratch
2062
01:35:59.100 --> 01:36:00.620
or I'm preparing the day before
2063
01:36:00.620 --> 01:36:03.540
or I'm making sure that is clean as high protein
2064
01:36:03.540 --> 01:36:05.700
and high fiber and anti-inflammatory,
2065
01:36:05.700 --> 01:36:07.420
the more confidence you're going to get,
2066
01:36:07.420 --> 01:36:09.100
the more that will seep into your lunch,
2067
01:36:09.100 --> 01:36:11.620
the more that will seep into your decisions
2068
01:36:11.620 --> 01:36:13.580
when you're outside of your kitchen environment,
2069
01:36:13.580 --> 01:36:15.940
the more that will seep into the pattern
2070
01:36:15.940 --> 01:36:18.340
of your weekly diet to the point where you're going to be
2071
01:36:18.340 --> 01:36:20.620
thinking and eating like us,
2072
01:36:20.620 --> 01:36:23.020
where it's like greens at every meal,
2073
01:36:23.020 --> 01:36:24.460
adding more fruits and vegetables
2074
01:36:24.460 --> 01:36:26.700
and having BBGs every single day.
2075
01:36:26.700 --> 01:36:27.620
Beautiful.
2076
01:36:27.620 --> 01:36:29.820
You need that hashtag master one meal.
2077
01:36:29.820 --> 01:36:31.340
Yeah, yeah, master one meal.
2078
01:36:31.340 --> 01:36:33.740
Yeah, I think that co-virus is really sweet.
2079
01:36:33.740 --> 01:36:34.900
That would be so impactful.
2080
01:36:34.900 --> 01:36:36.100
Master one meal, yeah, yeah.
2081
01:36:36.100 --> 01:36:38.100
Next book, next book.
2082
01:36:38.100 --> 01:36:40.540
Okay, Dr. Rupi, just a couple of questions
2083
01:36:40.540 --> 01:36:43.260
for rapid fire questions.
2084
01:36:43.260 --> 01:36:44.660
But first, where can people find you?
2085
01:36:44.660 --> 01:36:46.340
How do you like to communicate with your audience?
2086
01:36:46.340 --> 01:36:48.820
Oh, Instagram on YouTube,
2087
01:36:48.820 --> 01:36:50.460
on the Doctor's Kitchen podcast,
2088
01:36:50.460 --> 01:36:51.980
on our newsletter,
2089
01:36:51.980 --> 01:36:54.820
TheDoxication.com and then download the app as well.
2090
01:36:54.820 --> 01:36:57.220
It's, there's a free tier.
2091
01:36:57.220 --> 01:36:59.500
We've got like hundreds of recipes for free.
2092
01:36:59.500 --> 01:37:01.860
You can have a conversation with Virtual Doctor Rupi
2093
01:37:01.860 --> 01:37:04.100
as well because it's trained on my voice.
2094
01:37:04.100 --> 01:37:05.180
We have a chat function.
2095
01:37:05.180 --> 01:37:06.500
So if you're stuck on a recipe and like,
2096
01:37:06.500 --> 01:37:07.740
I don't have this,
2097
01:37:07.740 --> 01:37:09.380
you just say, what can I have as a swap
2098
01:37:09.380 --> 01:37:10.860
in the Virtual Doctor Rupi will tell you.
2099
01:37:10.860 --> 01:37:12.420
So yeah, very cool.
2100
01:37:12.420 --> 01:37:14.340
All right, AI versions are going to have conversations
2101
01:37:14.340 --> 01:37:15.180
with each other.
2102
01:37:15.180 --> 01:37:16.020
Yeah, I know.
2103
01:37:16.020 --> 01:37:16.860
It's great.
2104
01:37:16.860 --> 01:37:17.700
What do you do?
2105
01:37:17.700 --> 01:37:18.540
No way.
2106
01:37:18.540 --> 01:37:19.380
I'll show you afterwards.
2107
01:37:19.380 --> 01:37:21.980
You definitely have a cool message.
2108
01:37:21.980 --> 01:37:23.940
Well, master the nutrition world.
2109
01:37:23.940 --> 01:37:26.540
All right, go get your copy of Healthy, High Protein.
2110
01:37:26.540 --> 01:37:29.380
Your Instagram page is just the most inspiring page out there.
2111
01:37:29.380 --> 01:37:30.620
So, thank you.
2112
01:37:30.620 --> 01:37:31.860
To wrap things up,
2113
01:37:31.860 --> 01:37:34.940
what's one ancient healing remedy that you left?
2114
01:37:34.940 --> 01:37:36.060
Oh, that's a really good one.
2115
01:37:36.060 --> 01:37:39.260
I would say it's probably breath work for me.
2116
01:37:39.260 --> 01:37:44.060
It's getting in tune with your nervous system,
2117
01:37:44.060 --> 01:37:47.180
breathing in through each nostril
2118
01:37:47.180 --> 01:37:50.380
and then breathing out, doing that for a few minutes.
2119
01:37:50.380 --> 01:37:53.140
I would say that's probably definitely one of my favorites.
2120
01:37:53.140 --> 01:37:53.980
Yeah.
2121
01:37:53.980 --> 01:37:54.820
I love it.
2122
01:37:54.820 --> 01:37:57.220
And if you were to think about one way in which
2123
01:37:57.220 --> 01:37:59.820
people are making healing and health to complicate it,
2124
01:37:59.820 --> 01:38:00.660
what is it?
2125
01:38:00.660 --> 01:38:04.460
Oh, I would say probably the conversation around seagulls.
2126
01:38:04.460 --> 01:38:05.300
Seagulls?
2127
01:38:05.300 --> 01:38:06.500
Yeah, seriously.
2128
01:38:06.500 --> 01:38:08.260
You're going to think about the bigger picture
2129
01:38:08.260 --> 01:38:09.900
and the bigger picture isn't the oils.
2130
01:38:09.900 --> 01:38:12.100
I think the bigger picture is the things
2131
01:38:12.100 --> 01:38:14.420
that we're talking about today like protein, fiber
2132
01:38:14.420 --> 01:38:16.260
and anti-inflammatory ingredients.
2133
01:38:17.100 --> 01:38:18.940
And if you were to think one thing about modern medicine
2134
01:38:18.940 --> 01:38:20.420
that excites you, what would it be?
2135
01:38:20.420 --> 01:38:24.100
Ooh, I would say preventative cardiology.
2136
01:38:24.100 --> 01:38:27.100
I think the scans that we have available to us,
2137
01:38:27.100 --> 01:38:30.380
the importance of getting your life and proteins checked.
2138
01:38:30.380 --> 01:38:32.900
This is all sort of coalescing into a nice picture
2139
01:38:32.900 --> 01:38:36.020
where we can actually really prevent cardiovascular disease
2140
01:38:36.020 --> 01:38:36.860
down the road.
2141
01:38:36.860 --> 01:38:39.580
That also has ramifications for brain health as well.
2142
01:38:39.580 --> 01:38:40.940
I couldn't agree more, right?
2143
01:38:40.940 --> 01:38:43.180
All preventable, especially just knowledge, everything.
2144
01:38:43.180 --> 01:38:45.060
Absolutely, absolutely.
2145
01:38:45.060 --> 01:38:46.460
Thank you for being here today.
2146
01:38:46.460 --> 01:38:47.300
Thank you.
2147
01:38:47.300 --> 01:38:48.140
It's a pleasure.
2148
01:38:48.140 --> 01:38:48.980
Thank you for having me.
2149
01:38:48.980 --> 01:38:49.820
Can we make this happen?
2150
01:38:49.820 --> 01:38:51.820
I know if you are, it's a dinner, I don't know.
2151
01:38:51.820 --> 01:38:52.820
Thank you so much.
2152
01:38:52.820 --> 01:38:54.420
Not only for the work that you do,
2153
01:38:54.420 --> 01:38:56.380
the connection that you give people to food again
2154
01:38:56.380 --> 01:38:58.980
is really inspiring, but also for sharing the light
2155
01:38:58.980 --> 01:39:02.420
around protein and regeneration within your body.
2156
01:39:02.420 --> 01:39:04.620
That to me feels like light and motivation.
2157
01:39:04.620 --> 01:39:07.580
That inspires me to look at protein outside of the trend
2158
01:39:07.580 --> 01:39:09.700
and what's trending online and stuff like that.
2159
01:39:09.700 --> 01:39:10.700
So thank you.
2160
01:39:10.700 --> 01:39:11.700
Really great work.
2161
01:39:11.700 --> 01:39:12.540
Very cool.