Jim Klopman – Improving Your Balance and Performance – Podcast #152

Dr. Justin Marchegiani welcomes Jim Klopman, the founder of Slack Bow, in today’s podcast. Listen as Jim shares some interesting and exciting information about his product, the slack bow. Learn the inspiration behind this product and discover how to greatly improve your balance by using it.

Know about the types of movement, the muscles and the exercises involved in using a slack bow. Understand why this product is very effective in improving balance and performance athletically.

 In this episode, we cover: Jim Klopman

 3:45   Inspiration behind slack line

15:12   Diet’s connection to Balance

18:36   Portable Neurostimulator

33:12   Top three movements on a slack bow







 Dr. Justin Marchegiani: Hey there! It’s Dr. Justin Marchegiani. Welcome back to Beyond wellness radio. We have Jim Klopman here who is the founder of the Slack Bow.  Really excited to uh— interview him today. We’re gonna be talking about exercise and balance and how that can help improve your performance in your brain in general. Jim, welcome to the show.

Jim Klopman:  Thank you. I’m really happy to be here. I really appreciate it.

Dr. Justin Marchegiani: Excellent. Well tell me a little bit more about yourself, and kind of your journey and how you gotten up to this point today.

Jim Klopman: Well at age 50, I wanted some—I ski well. I was skiing since I was 3. And I wanted to ski well in my 70s and 80s and I was trying to figure how to do that. I saw a lot of guys stop skiing or not ski as well. I knew I couldn’t be skilled coz I’m way_

Dr. Justin Marchegiani: Yeah.

Jim Klopman: And I didn’t think it’d be a strength coz you know, I’m 64.

Dr. Justin Marchegiani: Right.

Jim Klopman: I’m as strong today as I was when I was 30 so fitness stays awesome. Health because of guys like you is awesome, so. What was the missing factor? And I determined, I think at the time that it was balance. So I looked into the industry for some balance training. There wasn’t anything that really was a challenge to me.

Dr. Justin Marchegiani: Uh-hmm.

Jim Klopman: So I created some of my own methods and my skiing got better which I was kinda shocked that. And I took these methods and I applied it to other athletes and they were all getting better in their sports and I just kinda came to this one determination that balance is a subconscious autonomic system or part of ANS

Dr. Justin Marchegiani: Uh-hmm.

Jim Klopman: And you can always ski as fast as your balance allows you. You can  always hit a golf ball as hard as your balance allows you. Just you go over that limit, you’re not gonna to be able hold up when you hit the golf ball or you’re gonna fall on your ski.

Dr. Justin Marchegiani: Absolutely. And we’re talking Alpine skiing, right?

Jim Klopman: Yeah. Absolutely. But we have great experience with skate skiers and cross-country skiers as well. We have skate skiers that we’ve trained that will say, “I can’t believe it. Day one, first day of this year, I was as good as I was last day of last year. There’s a massive amount of balance and those two uh— forms of skiing as well.

Dr. Justin Marchegiani: Yeah. I’m actually a water skier and I also was a long-term Alpine skier as well.

Jim Klopman: Right.

Dr. Justin Marchegiani: So huge fan of skiing. Lot of proprioceptive coordination with that.

Jim Klopman: Right. Right.

Dr. Justin Marchegiani: I totally agree. And again, you know, people forget one of the main feedback, the mechanoreceptors to the brain. That’s where a lot of the feedback comes from the brain is from movements.

Jim Klopman: Right.

Dr. Justin Marchegiani: If we’re not moving and if we’re not stimulating the muscles and the ligaments and the tendons to work in certain way—

Jim Klopman: Right.

Dr. Justin Marchegiani: That brain loses that nourishment, that communicational feedback which is so important.

Jim Klopman: Right.  Right. What— we spent a lot of time working with athletes improving those—their peripheral vision. So we’ve seized it and we believe at our numbers. We’ve looked at it. About 90% of the information that comes in—

Dr. Justin Marchegiani: Yeah.

Jim Klopman: —to the subconscious system comes in through peripheral vision so when you do things like a balance challenge, you’re engaging every its of bits of—it’s a total neural load and it’s the thing we do to have fun; it’s the thing that makes us feel better.

Dr. Justin Marchegiani: Totally.

Jim Klopman: Nobody else says, “Hey I need to spend more time in the office.” You need to get out. You need the motorcycle riding, waterskiing, snow skiing any of these things, or going to amusement park. A balance challenge will just make us feel better.

Dr. Justin Marchegiani: Yeah. 100%. And so tell me about the slack bow. The slack bow is  one of these things that you created. I mean, they’ve been and slack lining for a while.

Jim Klopman: Right.

Dr. Justin Marchegiani: My friend massage therapist, he’s a huge slack liner.

Jim Klopman: Right. He puts slack lines across the uh—the board walk down to Lake Austin and such and he does slack lining and he did want to think that it Moab last year was a three or 400 foot slack lines.

Jim Klopman: Yeah. Yeah.

Dr. Justin Marchegiani: I think it’s great— it’s great that it really has a lot of proprioceptive stimulation to the brain. But tell me about how you came upon the slack line? How that helped improve your health and just describe what that is, in case listeners don’t know what that is.

Jim Klopman: Slack lining is—is a 1 to 2-inch wide flat web—

Dr. Justin Marchegiani: Uh-hmm.

Jim Klopman: –that people will stretch over long distances and walk on like a tight rope. Now they’re doing this high line stuff nowadays which amazing like a __.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: They’re 400 feet of the ground.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: I mean they have safety built.

Dr. Justin Marchegiani: Uh-hmm.

Jim Klopman: And they’re hooked with a__ in a harness, but what I—It started on this slack line years ago was that I didn’t want to walk on it coz I didn’t feel like there’s any athletic position. For one, it’s directly in front of you. In fact, there’s a tendency to be a little back on your heel.

Dr. Justin Marchegiani: Right.

Jim Klopman: All athletic sports, they’ll play in the front part of your foot. So, I created the slack bow which is a form that’ll hold 2 inch of web line that we can have infinite levels of adjustment in terms of the drop of the curve, or how loose or how tight it is. And we just do one-foot position on it. So I then took that and advanced to another step.

Dr. Justin Marchegiani: Uh-hmm.

Jim Klopman: And we actually have applied for a patent on something called the “slack plate” which is something— is a three and half inch wide plate we put on a 2- inch line. What we determined is that a tight wire is easier than a rope. A rope is easier than a 1-inch line. A 1-inch line is easier than a 2-inch line and a 2-inch line is easier than a 3 1/2 -inch plate. So the wider the platform is under your foot, the harder it is to balance. And we take people through three positions, uh—we call that routine—we do straight on uh—parallel, we do diagonal where the big toe and second toe’s on the board and we do perpendicular, where across the board. 3-3 positions represent the three major balance challenges that you have. Your left or right, you’ve a rotational balance challenge—

Dr. Justin Marchegiani: Right.

Jim Klopman: and your front-back challenge. So when we get on there, we did what’s called two minutes of attempts. Now I’ve had slack liners come in to the studio, and say, “Hey, can we play on your equipment?” I’m like, “Sure.” So they walk back-and-forth, turn around. They do some cool stuff, jump around. “Bet you wanna try what we’re doing?” “Okay” To stand on a slack line on one foot for two minutes is pretty damn hard. And we’ve had the _athletes in the world come in and they go, “I’m sweating after 30 seconds” So what’s happening is you’re engaging every little muscle in your body and no big muscles. And then we add other components to that. What we do— what’s called neural loading. We will have you pick up a kettle bell or throw you off balance. We’ll start throwing things at you. After you catch or not, we’ve made noises around you, we’d bang you with foam sticks all these things kinda load the neural system differently while you are in this maximal balance challenge.

Dr. Justin Marchegiani: And did you say when the surface area gets wider, it gets harder?

Jim Klopman: Yeah.

Dr. Justin Marchegiani: Is that what you’re saying?

Jim Klopman: Yeah. Right.

Dr. Justin Marchegiani: That almost sounds counterintuitive.

Jim Klopman: It is.

Dr. Justin Marchegiani: You think more surface area, you think more stability. Can you talk about that?

Jim Klopman: Yeah. Well, well I’m not sure why. Okay, number one, so—

Dr. Justin Marchegiani: Yeah.

Jim Klopman: Here’s my guess. One is that we have this ape-like prehensile ability to kinda grab the bottom of our feet.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: After all, our hands have 25 so the bones and muscles in our body. Well, feet also have 25 some bones and muscles in our body. In a sense, they have similar characteristics in terms of their movement and how they are structured. Now, that’s one theory. The other theory is a more mechanical one. If I’m on something and if I’m just rolling from side to side on a thin form, that’s one thing. But now if I’m out here and I rolled to the outside, it’s turning the whole foot, so to speak. And it now becomes – and we find that. If this is the inside of foot, this is the big toe, this is the outside foot. As soon as somebody gets the outside of the foot, coz there’s really no muscles here, right? As soon as they get here, boom! they go. So we’re always trying keep them slightly pronated and this is what we talked about, too. We believe knee pronation and I know it’s a sin to talk about that because weightlifting is straight over your knees, straight over your toes. But every athletic move, I don’t care what move it is, whether your turning, hitting, throwing, you end up pronating one knee inside the toe. So we’re a big believer in turning the knee to balance better. And again, it works, that plate makes it more difficult. When you are on a line, makes it less difficult. And I used to keep a 1-inch line in the gym because I get the same challenge all time. I get it out and I’d string it up and show people.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: But I tell people now they come in, they’re trying to message us. Next time you see a rope fence, go stand on it. It’s easy compared to standing on a 2- inch line.

Dr. Justin Marchegiani: Interesting. And that makes sense. Your pronation is based on the knee kind of moving inward a little bit.

Jim Klopman: Yes.

Dr. Justin Marchegiani: But you’re not putting it under load outside of your body weight. So it makes sense that it’s more for balance than it is for, kinda loaded wraps, correct?

Jim Klopman: Well, we will load it, too but we won’t load it with massive load. It’s not gonna be wrong. If you’re doing, you know, maximal weightlifting and we talked about this the other day.

Dr. Justin Marchegiani: Like squat—

Jim Klopman: Yeah.

Dr. Justin Marchegiani: Front squats, those things. You don’t want your knees to collapse out much with those.

Jim Klopman: No. It’s a different thing all together. What we will do and you know, they’re talking, some of these__

Dr. Justin Marchegiani: Uh-hmm.

Jim Klopman: How do you build strength inside the leg? Coz when you’re doing squat, you’re building a lot of strength on the outside of the—I don’t know why they called them quads—I don’t know if you know they discover new muscle amongst the quads. So now it’s the ___but—

Dr. Justin Marchegiani: Oh, really?

Jim Klopman: Yeah. [laughs] But the point is you know, when you’re building, in those squats, you’re building a lot of strength outside, right? But it’s the inside the leg that’s pushing off and moving.

Dr. Justin Marchegiani: Uh-hmm.

Jim Klopman: — in directional, you know, that change directions and where they hit things, so we’ll actually do strength work but it’s not a maximal strength work. We’ll get people into it—what’s what we call uh—we’ll put one leg low, one leg high up on a platform and have him do a squat and what happens is that lower leg will actually pronate a little bit and carry most of the weight and the upper leg won’t have any weight on it at all. And that’s a position at your end when you run and cut.

Dr. Justin Marchegiani: Okay. Interesting. So just trying to understand your progression. So you’re—you kinda went to this from a performance enhancement.

Jim Klopman: Right.

Dr. Justin Marchegiani: — for the skiing aspect.

Jim Klopman: Right. And were there any neurological issues in the past or neurological brain issues that you are trying to improve or uh—address?

Jim Klopman: None that I knew of.

Dr. Justin Marchegiani: Okay.

Jim Klopman: I’ve always had this fascination with— you know, I have one of those brains that’s, you know, flunked 8th grade two years in a row.

Dr. Justin Marchegiani: Uh-hmm.

Jim Klopman: I flunked ninth grade and you know, you know the report card—

Dr. Justin Marchegiani: Uh-hmm.

Jim Klopman: “Jim’s brilliant, why isn’t he getting his work done?” That kinda thing.

Dr. Justin Marchegiani: Right.

Jim Klopman: And uhm—you know, I found the board of a large uh—organization that has professional mental health care practitioners and I was their advisor. So I was exposed to the best psychologists in the world. But finally, one day, in my late 50’s, I had said, “Something’s not right.” So I went to see Dr. Daniel__

Dr. Justin Marchegiani: Yup

Jim Klopman: And they came back and said, “Boy, you have a lot of brain damage. You’ve got the brain of an NFL football player.” So that means I’m on my way to chronic traumatic encephalopathy, early Alzheimer’s or dementia. So I was like, you know, “oh, crap mode” and then one of the great things about their post-review when they’re showing me the scans__ “You have—have a tremendous amount of damage to your cerebellum.

Dr. Justin Marchegiani: Uhmm

Jim Klopman: And we believe in neuroplasticity so what we want to do is you need to balance train.

Dr. Justin Marchegiani: Got it.

Jim Klopman: I do that every day coz that’s my business. They go now, “You need to do more”. And I’d go, “You don’t understand there’s nobody in my age in this country that has balance as good as I do. I balance train all time.” And they kept arguing with me and I finally say, “Screw it. Okay, I’ll do more balance work” But then at that point, it sort of makes sense to me why I did it and why maybe I felt so much better and more integrated. And for me, when I’m skiing, you know, you’re former Alpine skiing, you’re a water skier. Those are high-speed, high intensity.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: Huge amount of data coming through your system. Your brain goes quiet. That’s when my brain was quiet. Was it at 60 miles an hour slope? It was not quiet if I’m sitting around the desk.

Dr. Justin Marchegiani: Right.

Jim Klopman: So I pushed him through that. I talk a lot about on the book. Because a lot of great research that says, you take a walk in a cityscape, your brain maybe, it improves little bit. You take a walk in an uneven surface uh— on a path with you know, fractal surfaces like those trees behind you all over your place.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: These are all balance challenges. You produce a different level of chemicals in your brain. So there’s some real solid proof that says, these balance challenges do help the brain. And its— you go do these things on the weekends, you can get up and go to work. I mean—and have it sort of drawn out by Friday and you get up and do it again on— on Saturday.

Dr. Justin Marchegiani: Totally. So walk me through that. So you got this PET scan. Were you doing this type of slack line training before the PET scan?

Jim Klopman: Oh, yeah.

Dr. Justin Marchegiani: So you were already doing that pre- So then you mentioned, certain areas of the cerebellum which is this are right in the back that of the head, that first bump.  Those areas weren’t lighting up? Is that what you were saying?

Jim Klopman: Yeah. I mean, what they show in this PET scan is— is they showed uh— it looks like a tissue scan but it’s not.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: You see these black holes. I don’t have a photo with me.

Dr. Justin Marchegiani: Uh-hmm.

Jim Klopman: But see these black holes and those are non-functioning parts of the brain. So you don’t have a giant dang in the prefrontal cortex which makes sense because I’ve used to have real bad judgment. I’ve got a big, big dang in the corpus callosum area.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: But in the back of the head, it’s just totally muddled and sort of knocked out and I just— I just sort of gonna say we all think that the balance center is in the cerebellum.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: But one thing I found, you know, clearly and you’re a doctor, is it the 40,000 neuroscientists in the world—

Dr. Justin Marchegiani: Yeah.

Jim Klopman: In about 20,000 are researching the brain-body interface. So if we knew what the hell’s going on, these things wouldn’t be happening, or somebody like me has adversely destroyed cerebellum but has great balance.

Dr. Justin Marchegiani: Oh, absolutely. These other parts of the brain that can definitely compensate and pick up what where others aren’t doing as well.

Jim Klopman: Right.

Dr. Justin Marchegiani:  And so what happened, post-op? So did you increase your training? What happened and what of the post scan were like? Were there improvements?

Jim Klopman: I haven’t done post scans. But just to let you know that I went to the—coz I have no problem going onto bleeding as__ technology. I started doing some __stem cell work and I think that’s had a help. That’s help me some, too. So I just take, you know, they’re pulling it from my bone marrow three years ago. Now they are doing it from fat. But we’re spending it and pulling out and then just doing with a little IV push. And I—I’ve had a couple of __ down as well. I think those things may help. But I’m waiting probably another year to—before I go back and have a test done. So I— I work at it from a couple different angles. I do a lot more balance now. I used to do balance instinctively. I just felt better afterwards and it’s really a business model problem for me. But uhm–But I do it instinctively now, I’m more conscious about doing it more regularly. And it helps. And the reason it’s a business model problem is it— people come in and they work with us and they get a massive work out but they leave feeling good. They would leave feeling integrated and typically people associate feeling like shit means a good work out, right?

Dr. Justin Marchegiani: Yeah.

Jim Klopman: “Uh, my trainer kicked my ass.”

Dr. Justin Marchegiani: Yeah.

Jim Klopman: So we don’t give you that sensation but we have that clients that leave and go “You know I left your place and later that afternoon, I went to go spin class and I had to beg out halfway through because I was out of gas.” We do deplete the system, but we deplete it and you feel wholly integrated and well. Just like it—you feel like after you’ve waterski for the day, you’ve snow ski for the day. Man, you feel great, but you know you’ve been gassed.

Dr. Justin Marchegiani: Absolutely. I mean, you’re really stimulating the nervous system to recruit more fibers and a different way to provide that stability versus just that gross power and force, so to speak. So that makes a lot of sense.

Jim Klopman: Right.

Dr. Justin Marchegiani: And how important right now for you and for your improvements and the people that you work with, is the dietary component? Are you really making sure the inflammations reduced? The nutrient densities up in decreasing toxins? What’s that component like?

Jim Klopman: Personally, I do a lot on it. You know, I’ve been on a—coz I read somewhere—I jump on things when I shouldn’t.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: 25 years ago, the brain, you know, needs a massive amount of fat. I’ve been on a high butter diet my whole life, so to speak.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: And it really helps me because now it has become popular with Dave Asprey, the Bulletproof guy.

Dr. Justin Marchegiani: Yeah. Ketogenic. All that. Yup.

Jim Klopman: And I’ve trained him. And you know, I think it’s an important factor is just something I stay away from. I point people in that direction and what I’m—you know, basically I’d say high-fat and you got to get more microbes. I don’t think any of us get enough of the right microbes in our system. And I know myself when I’m in sort of microbial imbalance, micro—micro biomes not correct. It will affect my balance. It will affect my performance.

Dr. Justin Marchegiani: Totally.

Jim Klopman: We work with—we work with MS patients uhm— and we work with—like you said, these people have concussions and you can see sometimes in them that things change. You know, I’ll ask him, “What did you eat yesterday?” And you can see things change with that, too, so—

Dr. Justin Marchegiani: Oh, yeah. I see that a lot and there’s some even some research study showing that just gluten exposure to decreases  blood flow up the carotid artery which these little garden hose that’s inside of you head.

Jim Klopman: Yeah.

Dr. Justin Marchegiani: That can decrease frontal cortex—

Jim Klopman: Sure.

Dr. Justin Marchegiani: kinda output and stimulation, so—

Jim Klopman: Right.

Dr. Justin Marchegiani: Again, like you mention, your cerebellum wasn’t as active. There are probably other areas that are picking up the slack.

Jim Klopman: Right.

Dr. Justin Marchegiani:  So we want to make sure we have oxygen and nutrition.

Jim Klopman: Right.

Dr. Justin Marchegiani: That’s all gonna happen via blood flow. And for pinching that off, that make sense for the impairment, for sure.

Jim Klopman: Right. And it’s a neural loading, too. Your vagus nerve is your biggest nerve.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: And it’s overworking coz it’s trying to coordinate crap between your stomach and your brain and that’s a problem. You know, recently—I can’t remember the name of the University, it escapes me—But recently discovered that there’s a brain tissue in the lower back that actually takes data from the feet and manipulates it and sends the sense back down to lower extremities. So even balance information that’s not going to the brain, you know, you have these little pockets of brain tissue in the stomach, in the heart. And now they found a little pocket of brain tissue in the lower spine. So to me, it’s all these— people talk about brain and—and I, you know, my own brain, right? But just think that this balance system is like magic. I mean, this stuff going on everywhere we teach people how to use their hands. And I had a guy this morning had amazing breakthrough and goes, “I get it. I feel it. I understand it.” And I think that there’s  data that comes in through here that we don’t know about.

Dr. Justin Marchegiani: Absolutely.

Jim Klopman: And it’s hung. We see people all the time position at times in different places.

Dr. Justin Marchegiani: Uh-hmm.

Jim Klopman: And there’s research that came out University of Wisconsin with Dr. Paul Bach-y-Rita who sort of discovered the whole neural plasticity deal—They take a neurostimulator called the PoNS device, a portable neurostimulator. They put it on the tongue and they have people with zero vestibular system—

Dr. Justin Marchegiani: Yeah.

Jim Klopman: –that put on the tongue and they stand up, and they can walk, and they can move within seconds of putting the thing in. and the crazy thing is, they take it out as a residual effect that’ll last an hour or two. And the more they use it, the longer the residual effect goes for. So it’s like, “okay, they got it destroyed the whole tube system and the rest of your systems gone. But here they are, up walking and moving. What the hell is going on?” It’s such a complex system. I don’t think we can say it’s one thing or another. It’s everywhere.

Dr. Justin Marchegiani: So what was that device in the mouth, again?

Jim Klopman: It’s called the PoNS Portable neurostimulator. It was developed at University of Wisconsin, Dr. Paul Bach-y-Rita’s lab. I forget what they call it now. And there’s a—now I think a Canadian Company had it for awhile and they were trying to get FDA approval and now it’s in a company in Pennsylvania someplace. But the problem is you know, FDA nowadays—how does it work? What’s the—

Dr. Justin Marchegiani: Yeah.

Jim Klopman: How does it work?

Dr. Justin Marchegiani: Right.

Jim Klopman: Nobody knows how it works. What we see with the concussion patients is when we stimulate the whole nervous system. The whole neural load, they get better. And these are—we have physical therapist that had—had concussion, post concussion syndrome in their own team, their own, you know, group of doctors and other physical therapist can help them. They come in, they get fixed because we stimulate all this nervous system. Well, they believe with the portable neurostimulator, that just by stimulating the tongue’s richest nerve part of the body, stimulating those nerves somehow connects the other—makes, I don’t know, they don’t know—

Dr. Justin Marchegiani: So this device, it sits in your mouth and provides like a stimulation of the tongue. Is that what it’s doing?

Jim Klopman: So they put it in your mouth—

Dr. Justin Marchegiani: Yeah.

Jim Klopman: And it’s got a plate with a little stimulators all over it.

Dr. Justin Marchegiani: Got it.

Jim Klopman: And there’s this little piece out here that’s got a level eye.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: So you lean your head on your left, you get stimulation on this side. You lean on the right, you get stimulation—lean back. So the tongue becomes this sort of what those three__ that’s supposed to do in your vestibular system.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: Starts to sort of tell you where you are and that’s pretty cool. What’s cooler, though, is when they take the thing out yet.

Dr. Justin Marchegiani: And you keep that benefit.

Jim Klopman: Yeah.

Dr. Justin Marchegiani: That’s really cool.

Jim Klopman: And it stays for a while. And we have the same results. It will stay for a while and then, boom! There’s uh like, two hours later and you tell them before about well being and balance uhm—back where his first patient was a woman named, uh—last name was Schwitz. She had a destroyed balance system. She put this thing in her mouth, she—15 seconds she’s up, she’s got her balance and then she take out the residual effect that’d last an hour. It would last longer, longer but she said every time—and she knew she had a cure to her balance problem. She said, “Everytime my balance— I lost my balance system after a residual effect wore off, I immediately got depressed.”

Dr. Justin Marchegiani: Uhmm.

Jim Klopman: And so you have people that—who have Meniere’s disease, they go, “Oh, it’s caused by depression.” I’m not so sure that the Meniere’s disease is the primary.

Dr. Justin Marchegiani: Right.

Jim Klopman: And the depression is secondary.

Dr. Justin Marchegiani: Interesting. Okay, so—and by the way, I think I remember the slack bow over at Bulletproof. Did Dave Asprey had it at the Bulletproof conference?

Jim Klopman: Yeah. I had it there.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: Two years ago. Yeah.

Dr. Justin Marchegiani: Yeah. I remember that. Absolutely. Okay. Alright. Very cool. And so—

Jim Klopman: So you look familiar, too. So now—

Dr. Justin Marchegiani: Okay. Alright. Cool. We’re putting it all together. So, looking back here, right? So, did you start just doing slack lining before you went to the bow and then created the bow more of this kinda convenient? Is that kinda how it worked?

Jim Klopman: Yeah. That’s a good question. So I put up a slack line, you know—

Dr. Justin Marchegiani:  Yeah.

Jim Klopman: I was looking for something in the industry, you know, I can stand on a bagel board—

Dr. Justin Marchegiani: Yeah.

Jim Klopman: And do all sorts of things on that. Bows were never any challenge.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: So we use bows with very unique ways now.

Dr. Justin Marchegiani: Right.

Jim Klopman: Uhm—and we use balance boards. I make my own—we make our own balance boards now. I got on the line, I said, “ I can’t do it. This is a balance challenge.” What I need—you know, you can’t—you’re not gonna get stronger if you lift 5 pounds a day, right?

Dr. Justin Marchegiani: Uh-hmm.

Jim Klopman: You gotta lift 5 pounds, you get better; you lift 10 pounds, you get stronger.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: Well, the same thing with balance. You just can’t do it—“I’ll just do this”

Dr. Justin Marchegiani: Right.

Jim Klopman: Coz you’re not gonna get better unless it’s a real challenge. Well where’s the challenge? And then I started playing around with it, going—well, you know, all balance is on one foot or the other. Whether you’re skiing or whatever the sport is, you are putting weight on one foot. Even in your sport of waterskiing—

Dr. Justin Marchegiani: Yeah.

Jim Klopman: It used to be all back. Now you’re moving forward, turning, moving back, one foot, two-foot type of thing going on.

Dr. Justin Marchegiani: Oh, yeah.

Jim Klopman: You run, you’re on one foot, you got uh—you hit something, you’re transitioning from one foot to the other. It’s just all one foot. So I started doing some 1 foot work on it and adding other components to it. And A I said, “Well, this is it.” It’s not the walking because if you have one foot directly in front of you, that’s a very unstable position. Everything—you know, this is by feet. I’m gonna be here or here. I’m never gonna be like this. So, after that, I said, “Why, I gotta do this on a regular basis, but I can’t keep stringing it up on tress. I can’t keep wrecking trees, you know. So I try to build my own frame, that didn’t work. Uhm-  I contacted Auburn University, uh— and they hooked me up to their senior class. In their senior class, engineering class design my slack bow for me.

Dr. Justin Marchegiani: That’s amazing.

Jim Klopman: And it—I got 7 students on my patent with me.

Dr. Justin Marchegiani: That’s very cool. And what does the slack bow cost?

Jim Klopman: They’re 14.95 plus shipping. You know, it’s a big device. It’s 15 feet long.  We have this thing called the slack block and I’ll send you a couple. It’s uh—13 inches long and probably 80% replicates the movements that you have on a slack bow. We say—I say the way you define a good balance challenge is it has to engage the whole body.

Dr. Justin Marchegiani: Okay.

Jim Klopman: If you’re just wiggling the bottom of your feet, or just your butt’s moving, your ankle’s moving and the upper body has to stay still, that’s not a balance challenge. Until you feel like you have to engage this whole system up here, that’s become a true balance challenge.

Dr. Justin Marchegiani: So someone wants to, you know, try one of these devices or exercises, what’s the best—if you’re on a slack line, or on the slack bow, what are the best top three movements to start to kinda get your, you know, your foot, well, so to speak.

Jim Klopman: That’s a good question. So if you get on a slack line—

Dr. Justin Marchegiani: Uh-hmm.

Jim Klopman: First of all, it’s best to have it close to the ground. If you have to have it high up, you—now it seems today, if you get on our slack bow, we have you close to it. So there’s no, you know, there’s no kinda push to get up there coz you’ll get exhausted.

Dr. Justin Marchegiani: Right.

Jim Klopman: where? At your quads so we just want you to roll on and lift off the other foot. So close to the ground is important.

Dr. Justin Marchegiani: Uh-hmm.

Jim Klopman: The other is to be on an athletic position. The athletic position is like a 1 foot on the line on pressing forward on the inside front quadrant of my foot, my knees bent—I’m not bending over at the waist—

Dr. Justin Marchegiani: Yeah.

Jim Klopman: I’m dropping down into it. And the other leg is kicked back a little bit. And then you just kinda have to let things move freely. You can’t—you know, we have dancers coming, they wanna hold positions and cheerleaders, other athletes wanna hold tight.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: You gotta let loose and we’ll see—we’ll see athletes that come in and do a lot of uh—big weights and I know these are good medical terms, so I hate to talk like this in front of a doctor, but we—we have big mobilizer muscles—

Dr. Justin Marchegiani: Yeah.

Jim Klopman: — and the small stabilizers muscles.

Dr. Justin Marchegiani: Yeah. Of course.

Jim Klopman: So these guys that are super active with the big muscles they come in and they can’t move. And it’s funny you’ll see them and all they can do is waive their hands. And they’re like, “Why are my hands doing this?” And I’m going, best—the only thing that you have left that you can move. Over time, the more balance they get, the more things start to release. And people who have back problems come in, they got a back problem and then they’ll work for two hours and they’ll come back and they call me the next day and go, “My back problem is – I have no more pain.” And I think it’s because they have done so much work with the big muscles that all big muscles can do is kinda go on-off, on-off. And  you know that whole spine area  has got thousands of whole stabilizer muscles and they have to be able to move and flex. And once we activate those, it takes the big muscles from going on-off, on-off and the little muscles start to take over.

Dr. Justin Marchegiani: Yeah. And I totally agree. I think a lot of people, too, just from training and going to the gym, they typically train the muscles in 2-dimensional ways. They—they use machines that essentially make the muscles big and stupid. And they are two-dimensional, that’s the problem because muscles need to work in three-dimensionals. That’s how you get the tendons and the ligaments to work and stabilize, right? And so when you jump on these slack line for instance, or any type of device that requires three-dimensional stabilization, you’re right.  You can barely do anything because your nervous system has to recruit every big muscle that you don’t have much range of motion left after the fact.

Jim Klopman: You’re 1000% right.  And—and you know, we see that. The other things  that are driving me crazy is it when you see in a gym or—and you see weight lifting, it’s all bilateral movement.

Dr. Justin Marchegiani: Uh-hmm.

Jim Klopman: There’s nothing in sport that is bilateral movement. Everything’s gonna be ipsilateral, crossing the body.

Dr. Justin Marchegiani: Totally.

Jim Klopman: So this is crazy. Number two, you see people who uh—you know, it’s a lock out, so I gotta go back on my heels. I take my pelvis, I know there’s some more anterior-posterior toe but I call it rolling on or rolling back.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: They hold their ass under, they’ve locked out their knees, they’re on their knees.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: No sport anywhere is played on your heels. Nothing is.

Dr. Justin Marchegiani: Right.

Jim Klopman: And then when you, I’m sure you see back problem coming in. You see old man, lose their asses.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: Coz they’ve rolled them under the whole time. They’ve lost structure and muscle and their glutes and now they’re back’s carrying all their weight, their hamstrings are small and they got bad backs. I think it’s just—I don’t get it. Why would you build strength in all these positions and all these motions that you don’t use anywhere athletically?

Dr. Justin Marchegiani: Yeah. That’s the thing. A lot of people who would have back issues, they lose the ability to have proper hip extension out of their glutes—

Jim Klopman: Right.

Dr. Justin Marchegiani: Insead of uhm—bending or instead hinging at the hips, they’re bending at the back and you’re getting more ligamentous activation and the biggest muscles of the body, right? The ones that make the best filet steak ever, right in the glute. They’re not even working

Jim Klopman: [laughs]

Dr. Justin Marchegiani: Like you said, these guys that come in, their glutes are all atrophied, right?

Jim Klopman: Right.

Dr. Justin Marchegiani: You should have that kind of—uhm, you know,

Jim Klopman: Right.

Dr. Justin Marchegiani: And the heart-shape is the right side up.

Jim Klopman: Right.

Dr. Justin Marchegiani:  Because their gluteus medius are overactive and their glute max at the bottom are all weak and atrophied.

Jim Klopman: Right. Right. Exactly. Yeah, I mean, so you get it. So it’s—but when we got the gym, we don’t – we don’t look at that. And the other is we see people walk—uh—we teach people how to walk. You know, you’re walking on these

shoes that have, you know, 10 to 15 mm lifts and then you get the toes rolled up and people are walking in that. We actually stand— people stand with a good posture and then I push them on the shoulders, and they just fall over.

Dr. Justin Marchegiani: Right.

Jim Klopman: They go off their shoes, get on the inside part of their toes, bend their knees a little bit, roll their posterior a little bit, so engaging their glutes, they’re stable as they can be. Then they go back to walking like that. And so we teach people how to walk coz if you wanna be an athlete, don’t just be an athlete for the two hours you’re on the task or you’re on the football field.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: And then you walk like a noob device

Dr. Justin Marchegiani: Yeah.

Jim Klopman: You’ve seen great athletes. With great athletes walk, it’s clear that they’re great athletes.

Dr. Justin Marchegiani: Absolutely.

Jim Klopman: Coz they move like cats.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: And if you think about that, move like that all day long, you can become a better athlete.

Dr. Justin Marchegiani:  Absolutely. And I think Paul Chek and Mike Boyle talked about this, too, where a lot of the lifting movements, whether it’s the squat or deadlift, or even the bench press, you’re—you know, you’re mounting on the ground, you’re pushing, or you’re extending, or you’re pressing.

Jim Klopman: Yeah.

Dr. Justin Marchegiani: And they talked about, for instance, you have someone that has a

4-500 pound bench press, well, you get them on a cable on a one leg.

Jim Klopman: Right.

Dr. Justin Marchegiani: And then do a press forward with a single arm.

Jim Klopman: Right.

Dr. Justin Marchegiani:  They can’t even press nearly as close to when they’re stable because the stability is in there. Coz you gotta have it stable before you can recruit, right?

Jim Klopman: There’s no doubt about it. And I had an interview with some CrossFit guys the other day.

Dr. Justin Marchegiani: Uh-hmm. And we talked about CrossFit and they said, “Well, I said you can’t lift any more weight than what your balance is__”

Dr. Justin Marchegiani: Right.

Jim Klopman: They say, “So what do you mean?” Because your body goes, “No, damn it. You’re gonna get hurt”

Dr. Justin Marchegiani: Right.

Jim Klopman: So subconsciously, it is the most powerful part of ANS. I can slow down my heart; I can speed up; I can stop breathing; I can change blood flow. Y,ou can’t sit here and go, “I’m gonna lose my balance.” You’ll fake it, you know, but you’re not losing your balance. You can’t say, “I’m gonna make my balance better” I can’t run and cut any faster than my balance will allow me, so the weights it holds—you know, I can only lift up so much. Well the guy who won CrossFit games this year, they had a trail run.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: I mean a gnarly ass trail run.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: I don’t know if you saw it. God, it was brutal. He kicked everybody’s ass and you could see him moving it was the first event. And I just said, “This guy’s gonna win. And then he uh— placed second in the sprints coz he cut around the cones better than everybody else. And I looked at his performance here before. So he placed second in sprint, I was thinking he would have placed first if he’s been in the same heat as the other—the guy who got number one.

Last year, in the sprints, he placed 24th and 32nd. We’ll you don’t get that much better but training over the year. He did something different. And I think somehow he’s done something to improve his balance, improve his coordination and agility. So even as finding his way in a sports like that and I agree, even when you—lifting weights on your back is patently stupid.

Dr. Justin Marchegiani: Uh-hmm.

Jim Klopman: But you know, lifting weights when you’re standing, you—if you improve your balance, you’d be able to lift more and improve your kinetic chain at the same time.

Dr. Justin Marchegiani: Yeah. I’m a huge fan of contralateral and ipsilateral’s single leg work.

Jim Klopman: Right.

Dr. Justin Marchegiani: Whether it’s single-leg deadlift—

Jim Klopman: Right.

Dr. Justin Marchegiani: Or even just presses—

Jim Klopman: Right.

Dr. Justin Marchegiani: Or just, you know, movement that involves single leg whether it’s a push or pull—

Jim Klopman: Right.

Dr. Justin Marchegiani: I think it’s a great starting point.

Jim Klopman: Right. Have you heard about the research on Parkinson’s and boxing? They’ve discovered—

Dr. Justin Marchegiani: Are you talking about the head injuries, the head trauma?

Jim Klopman: No, Well—

Dr. Justin Marchegiani: Oh, more of the actual movemement. Okay, go ahead.

Jim Klopman: Elderly people with Parkinson’s and in the—I don’t know what you call it, but retirement homes.

Dr. Justin Marchegiani: Yes.

Jim Klopman: Some trainers several years ago took him to the gym and they just started boxing. People who hadn’t talk for a couple  of years started talking. People are getting up on their wheelchairs. And to me, it’s like, “Oh, well, what’s the boxing?” Now that research is looking, I’m going, “It’s simple. You’re doing an ipsilateral, crossing to the line movement.” And they’re just doing this and they’re getting healthy. You know, I’m sure you’ve seen chronic patients that come in that just seem to have that homolateral left leg, left arm movement and their missing that whole ipsilateral movement in it when they walk and move.

Dr. Justin Marchegiani: Totally. And that makes sense. And hopefully they’re not—you know, taking the punches on the other side of the fence with the— with the brain Parkinson’s issue.

Jim Klopman: [laughs] They’re not hitting each  other, just hitting their bag.

Dr. Justin Marchegiani: It’s just the punching movement. Yeah. And it’s interesting, too, because  she’s going to deny hitting each other listening and it’s interesting to because I see, you know, some of the main benefits of exercise is really being neurological.

Jim Klopman: It is.

Dr. Justin Marchegiani: I think there’s a handful of CEOs that a written article where they talk about exercise for them is more about—it’s more brainwork than it is muscle work. Frankly, a lot of people, they are motivated to exercise typically to lose weight and to look better naked. And that’s frankly, the major motivation. But we want to step it up one notch and say, “Okay, that may be great for the superficial, aesthetic side.” But your brain, and the neurology and your nervous system is even, you know, one level up, I think.

Jim Klopman: You get it. You get it. My god, you get it. I love that you get it. But you’re right. I mean marketing companies I’ve spoken to said, “Well you need to have some, you know, buff guy.” And I say, “Look, I’m 64 and I got like low body fat and I’m fit and all that. And they go, “Yeah. But you need to have somebody with you know, the big, massive muscle, tits, and all that kind of stuff.

Dr. Justin Marchegiani: Yeah. Yeah.

Jim Klopman: Well, I’m not gonna do it.

Dr. Justin Marchegiani: Right. Right. And so, I just wanna make sure, let’s say people wanna, you know, go all in and get some – just start doing some slack line or procure your device—

Jim Klopman: Right.

Dr. Justin Marchegiani: Let’s just go over those top three exercise, one more time. So they jump on it. If they’re on it, you know, they’re kinda in tandem. Left leg is in front of the right—go ahead.

Jim Klopman: Well—I wouldn’t—They don’t have to start on slack line. They can start on the ground.

Dr. Justin Marchegiani: Okay, great.

Jim Klopman: So start on the ground, one foot, knee bent, the other foot back.

Dr. Justin Marchegiani: Okay.

Jim Klopman: And just balance for just a couple of minutes like that. Now if you want an added challenge, you don’t have to buy me slack lock, you could just put a couple of sets of folded bath towels underneath it. And that creates enough instability right there.

Dr. Justin Marchegiani: So we have left leg, right leg kinda like in tandem and then vice versa?

Jim Klopman: Exactly. Right.

Dr. Justin Marchegiani: Okay.

Jim Klopman: I wish I could stand back, but you know, this is your left leg and your right leg. The toe is you know, lined up with the heel.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: But you bend forward and you’re on your knee, and you’re like this—

Dr. Justin Marchegiani: Yeah.

Jim Klopman: And you let that whole body move. Now, if you wanna add—

Dr. Justin Marchegiani: So are you just going back and forth? Or just trying to move your hands and kinda adapt to it?

Jim Klopman: No. You just try to hold still.

Dr. Justin Marchegiani: Hold still. Okay.

Jim Klopman: Try to stay up for as long as you can. Two minutes. It all locked out but let the body move.

Dr. Justin Marchegiani: Got it.

Jim Klopman: Now, if you want to add a challenge to that, take a kettle bell and put it on the ground, like a foot in front of you. Pick it up. Put it down 6 inches in front you. Put it down another 6 inches in front of you.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: You can’t bend at the waist to do that. You have to drop down into a deep one-legged squat with that other leg. And it’s a master balance challenge.

Dr. Justin Marchegiani: Yeah. I get it.

Jim Klopman: The lower you get on one leg, it’s a massive challenge. Now get the other leg off the ground, right? Only on one leg and then reach out as far as you can.

Dr. Justin Marchegiani: Got it.

Jim Klopman: And you find it. You have to collapse in an organized way. You can’t bend at the waist so your chest will always line up—your chest will always line up your knees and as you drop down, you go down, down ,down. It’s harder and harder to pick that thing out in front of you.

Dr. Justin Marchegiani: And you’re saying the front leg comes off the ground with that coz you’re bending over?

Jim Klopman: Yeah.

Dr. Justin Marchegiani: Got it.

Jim Klopman: I’ll create a video for your folks if you wanna hook up, you know, link up to that. But that’s one uhm— the other is uh— you know,  if you wanna advance to a slack line, do that. But, you know, there’s a lot of people__who’d do that. Same thing. Just get on one foot and just stay up as long as you can on one foot. We—my partner, Janet, give me help coz I’m always teaching people how to push them along. The reality is if you stand on slack line on one foot, your body’s gonna find the right position. Your kinetic chain is gonna find the right—all those things that’d come together. I don’t have to teach you a thing. And my business would be easy and I would make more money if I’ll just say, “ Just get up there and I’ll come back and check on you 20 minutes from now.” Because you’ll get better automatically. It’s a—here’s the thing, it’s a software system. So if I teach you how to play golf, you have to spend time learning how to build the skills and those muscle memory things. If I want to lift weights, you’ll lift weights so much, you get better. We have people that will come in and train and at the end of uh—say, the session, level II, they come back to be at level III. The body just is starting to work on immediately.

Dr. Justin Marchegiani: Right.

Jim Klopman: The improvement is massive. The thing that will happen to you when you go on a slack line, stand on that one leg, is your leg goes—will start to go what we call, “sewing machine” motion. And we call that neurological confusion. So if you see me on a slack line, I’m steady. I kinda float, but I still move. I can’t hold perfectly still. That “sewing machine” motion is you have the same firing pattern I do, you’re just not organized. So your muscles are going, “No, you fire” “No, you fire” With all that sewing machine motion to upset you, you— you— you can’t consciously go stop it. Although I have great athletes go, “Stop, stop, stop!”

They’re yelling.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: — Grab the leg— just let it happen because it’s your body going, “Hey, we’re figuring this shit out”

Dr. Justin Marchegiani: Yeah.

Jim Klopman: And they do, and it’s amazing how much better you get, how quickly.

Dr. Justin Marchegiani: That’s great. Okay, so we have just kinda your tandem stand, you have the bend when you’re almost doing a one-legged squat or deadlift.

Jim Klopman: Right.

Dr. Justin Marchegiani: As you pick up your kettle bell. What’s the next movement that they could do?

Jim Klopman: Well, you know, another thing that we talk about with the pronation, and again, this is so you know, it’s like I know young girls have problems with pronation and—and

Dr. Justin Marchegiani: Yeah.

Jim Klopman: They’re tearing ACLs. But you know, what we do is we say, “don’t pronate, build strength outside the pronation” I’m like, “No, if you pronate, build strength in that.” __lets you need pronation massively. So why can’t—why am I not allowed to pronate? So we do where just simple leap side to side. We can call it, “side to side” but it’s—again, wish you’d get away with it. If you’re like this, we want you to go out and land on the inside of your foot. If you land and you roll to the outside, you’ve lost control and we want you just to narrow that stance. So you just go, “boom boom boom” and in order to make this happen your knee has to pronate.

Dr. Justin Marchegiani: Okay.

Jim Klopman: There’s nothing— if you try to go straight knee over your toe, you’re gonna land. And once you’re out here, you’re gonna find yourself tipping over. It’s once you get to the outside of the foot, you’ve lost your balance. So there’s no balance there. So all that balance is on that front inside quadrant of the foot.

Dr. Justin Marchegiani: So what’s that last third movement? I just wanna make sure we get it for the listeners.

Jim Klopman: Let’s just call it “side to side” So if this is your fee, you’re standing, I’m just going—

Dr. Justin Marchegiani: Yeah.

Jim Klopman: Boom-boom just side to side like that. I’m just moving from one foot to the other. Maybe only 2 feet and I then I go wider and wider, but I’m always trying to land on the inside of my foot. If I land on the inside of my foot and I rolled to the outside, I’ve gone too far.
Dr. Justin Marchegiani: Okay. Got it.  So your feet aren’t in tandem then. You’re more wider and you’re just going from side to side.

Jim Klopman: Right. One switch to the other foot. Yeah.

Dr. Justin Marchegiani: Okay, then what would be one more exercise on top of that?

Jim Klopman: Let’s see— balance challenge—

Dr. Justin Marchegiani: And then—how about just—like if you’re in tandem, can you just move one extremity away from the body? Wouldn’t that start to recruit? Cause your body to be a little bit more unstable and have to recruit more stabilizers?

Jim Klopman: Yeah. But if you do that, you end up getting—you gotta be careful coz you’re on the outside of your foot.

Dr. Justin Marchegiani: Uh-hmm.

Jim Klopman: We’d much rather if you did something similar.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: You get on one foot and you take the off leg that’s not on the ground and  kick it behind you and that’ll cause you to get more in the inside of your foot. So if I’m doing – so—like you said, I wish was in the studio. But if I’m doing this here-

Dr. Justin Marchegiani: Yeah.

Jim Klopman: I could be dropping down and have that other foot kicked behind me this way and I’m on my left foot. That’s more of a balance challenge. That is to have one foot and try to kick that foot out like that.

Dr. Justin Marchegiani: Got it. Okay.

Jim Klopman: So once we’re here and the other foot to kick behind it.

Dr. Justin Marchegiani: Got it.

Jim Klopman: So you just stand there now in your left foot, just take your right leg and put it behind your left and then just drop down. The more you can kick that left leg out to the side—see, my left leg is all the way up here, right? My right leg is all out here, my left leg’s here. That’s more of a balance challenge.

Dr. Justin Marchegiani: So you pull that back leg out and then you push it back and out a little bit.

Jim Klopman: Right.

Dr. Justin Marchegiani: Got it. Awesome. Well, is there anything else you want to let the listeners know about kind of exercise, the slack line or just improving your neurology and nervous system?

Jim Klopman: I just think it’s – you get it. It’s wonderful to speak to someone who gets it. Uhm—it’s a hidden loss. We have four main categories which are four main things that we say causes to lose our balance. And it’s the modern world and you know, I’ve developed this one—I’ve developed this index, called the “common balance index” KBI. 0 to 150 is average, 20 is you need a cane or walker; 80 is like a college athlete, pro athlete-

Dr. Justin Marchegiani: Uh-hmm.

Jim Klopman: 90 is like accessory. A 100 is like a Cirque du Soleil performer.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: The world we live in is built for 10. And level 20 is built for people with walkers and canes. So you spend your whole life on perfectly flat floors, perfectly vertical surfaces around you, every step is perfectly sized, so you have no balance challenge when you live in the modern world. So what happens is you don’t use it, you lose it. You don’t know that your system’s getting degraded from a 50 to a 40 to a 30. Then you have a 60 challenge, you may not fall, you may not get hurt. But falls in—in are he number one cause of injury and death for people over the age 65. And that number is not going down. It is nearly doubled in the last 15 years. So how can that be with great doctors like you, great health all over the place.

Dr. Justin Marchegiani: Yeah.

Jim Klopman: The falls will get worse. It’s because we’re losing our balance system and we don’t know it. It’s an unseen loss and there’s other, you know, reason for the losses as well.

Dr. Justin Marchegiani: Interesting. There’s also some research on vitamin D being a big thing with the vestibular system and balance as well, which is interesting.

Jim Klopman: I can imagine.

Dr. Justin Marchegiani: Yeah. Well, excellent. You’ve given us some great information. Last question I asked everyone. If you’re stuck on a desert island and you can only bring one supplement, herb, or vitamin, or nutrient with you, what would it be?

Jim Klopman: [laughs]Butter.

Dr. Justin Marchegiani: Butter. There you go.

Jim Klopman: Grass-fed butter because it’s loaded with vitamin D, anyways. And uh—huge amount of nutrient value to it.

Dr. Justin Marchegiani: I love it. I love it. I appreciate that, Jim. and again, Jim’s website is slackbow.com More information there. And will put some—any of the links that you mentioned earlier, will put it below the podcast description and the YouTube description as well. Awesome.

Jim Klopman: And I’ll do a little video of those exercises so people will see what I’m doing, so –

Dr. Justin Marchegiani: Excellent. Thanks, Jim, for coming on the show. Well, you have an awesome day.

Jim Klopman: Thank you. I appreciate it. Bye.

Dr. Justin Marchegiani: Thank you.







Dr. Ben House – Enhancing testosterone and improving your health- Podcast #130

Dr. Justin Marchegiani welcomes his special guest Dr. Ben House, a functional medicine doctor based in Costa Rica who also works with a lot of athletes. Join them as they engage in a very stimulating discussion about boosting up performance athletically as they focus on the role of testosterone in the male body.

Gain valuable insight about the recent researches related to Dr. Ben’s area of expertise. Know about the different tests, markers and treatment approach that he uses to address his patients. Get to apply some valuable information related to effective movement patterns that might be related to your health and body goals.

In this episode, we cover:

2:35   Nutrition Recommendation

9:40   Overtraining and Cortisol: Testosterone Ratio

13:33   Functional Medicine Tests for Athletes

18:37   Steroid and Insulin Use

33:30   Movement Patterns

42:40   Blood Markers and Patterns in Athletes







Dr. Justin Marchegiani: Hey, there! It’s Dr. Justin Marchegiani. Today we have Dr. House in the house. Dr. Ben, how are we doing today, man?

Dr. Ben House: I’m doing great. How are you?

Dr. Justin Marchegiani: Excellent. We got you on Skype, too. So anyone listening to the MP3, feel free and click below and check out the YouTube channel as well. And Dr. House is over at functionalmedicinecostarica.com

Dr. Ben House: Yeah, that—that’s me. That’s where I’m at.

Dr. Justin Marchegiani: And you’re seeing patients virtually, as well, which is great. So if you feel like you jive at Dr. Ben, feel free head over there and reach out to him. Dr. Ben is also a PhD grad over at UT. Hook ‘em horns, baby. I’m in Austin now, too. So I’ve given up my Boston College UMass. I’m a modern now. And UT Longhorns, baby. So, congrats on that. Excited to chat.

Dr. Ben House: Yes. I miss Austin. It’s an amazing city for sure.

Dr. Justin Marchegiani: It is. And I know you used to work with a lot of athletes. Were you working with the UTF-8 as well? And the football players and such?

Dr. Ben House: Uh – I worked on a time, right, in basketball.

Dr. Justin Marchegiani: Basketball.

Dr. Ben House: Uhmm – Yeah, yeah. So now he’s in the Philadelphia 76ers. So I consult with couple of proteins but uhmm—it’s—yeah, I primarily work with males and athletes.

Dr. Justin Marchegiani: So tell me a little more about that. Like what are some of the low hanging fruits mean? Maybe we don’t have a lot of professional athletes listening here today. But what are some of the low hanging fruits are, you know, average people are listening can take and apply to themselves to make them better athletically?

Dr. Ben House: I think a lot of times we put professional athletes on the pedestal.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: But most of the time, professional athletes are—uhm—they’re successful in spite of what they do.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: Because of what they do.

Dr. Justin Marchegiani: Totally. So it’s probably not best to look at what they’re doing. Uh—uh there’s obviously exemptions to every rule. There are really some teams that are really pushing the envelope as far as nutrition. But you gotta think in the pro circumstance, there’s not a ton of motivation and drive to get guys healthy if it doesn’t get them performing.

Dr. Justin Marchegiani: Right.

Dr. Ben House: Uhmm—so kinda sell there is—is Dr. Bob is really good about this—it’s you’re selling longevity.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: Coz can you—after someone’s thirty, can you give him 10 years in the league, right? And that’s—that’s pretty important. And so, if we take this to the weekend warriors,  someone who’s—who just loves to train like me. I’m not a professional athlete.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: I played college football, but after that, the dream was dead.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: Uhmm—And so it’s—it’s we really gotta—I think the low hanging fruit is the fundamentals—the things that we always talk about. Coz most athletes—they—they don’t—they overtrain because they’re under recovered.

Dr. Justin Marchegiani: Totally. Totally. Now on the diet side, that’s probably a foundation. I think you’ll agree with this. On the diet side, are you kinda following the paleo template? What is the food quality? What does the macros look like with an athlete like that?

Dr. Ben House: So when I lecture on or talk about nutrition, I always talk about three things. So we have quality is the first thing for me. Quality is super important. Uh—we have quality in there, we have timing.

Dr. Justin Marchegiani: Totally.

Dr. Ben House: Those are kind of—For me those are in the order of importance. Uhm—but we have to be really careful. Like Michael Phelps.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: Who probably eats 68,000 calories a day.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: You obviously can’t eat brussel sprouts and sweet potatoes and get it done. Uhm—so when you have—when you have some who’s just training 20 hours a week, your quality has to drop. And you have to make sure your adjustment’s on point as well.

Dr. Justin Marchegiani: Totally.

Dr. Ben House: Coz otherwise you gotta just stop, put the car in the garage, and really kinda figure it out. And so it’s—we’re at a really cool point where I think we have some technology coming out where we can just individualize.

Dr. Ben House: So all these—

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: –hypothetical, best way shit can just go away.

Dr. Justin Marchegiani: Totally. So we got the basically, high-quality proteins, high-quality fats. They’re probably—maybe these guys are gonna be higher on the macronutrients with the carbs and such, correct?

Dr. Ben House: That all depends – So carb work—

Dr. Justin Marchegiani: And in sport maybe.

Dr. Ben House: The carb world is really—there’s—I think of carbs as n__

Dr. Justin Marchegiani: Uh-hmm.

Dr. Ben House: And so if—if you want somebody to go fast, you need carbs and glycogen assistance. And so you can’t—you can’t feed high-intensity exercise on fat. It’s—it’s—

Dr. Justin Marchegiani: Right.

Dr. Ben House: We know that if your fat adapted, you’re actually—you’re actually metabolically inflexible so that you can’t burn carbohydrates at those—at those faster intensities. Uhmm—so for me, it’s all about what is athlete doing. What if they’re, you know, 40 year old, strength athlete and they’re 20 pounds overweight, uhmm—I’m gonna stay at the 5 rep range. Probably knock down carbs pretty well. If—are they a 20 year old athlete who’d never had any problem with weight, and I got their blood sugar, all looks fine, I’m gonna—how many carbs do you take, right?

Dr. Justin Marchegiani: Got it. Okay. Alright, got it. So we have kinda the macronutrients, we’re obviously cutting out—organics gonna be obviously dialled in, right? Food quality’s gonna be dialled in. We’re eating enough calories—that’s big. We’re mak—making sure the in the HCl and the enzymes are up to snuff so we can actually break down and digest those foods. We’re making sure we’re drinking, we’re sleeping maybe 8-10 hours. That could be big thing as well. Uh—more exercise, more muscle breakdown requires more recovery. I think with Steve Nash and Tom Brady, too. I mean they get like 10 hours sleep a night. I think that’s the biggest thing. Huge.

Dr. Ben House: Number one. Like if you wanna increase performance, like this is out of  Stanford, like sleep more. Spend more time in bed.

Dr. Justin Marchegiani: Yeah. You get to bed between 10 PM and 2 AM and you’re asleep during the cycle. You’re getting access to maybe $3,000 to $5000 of growth hormone a month just by getting in bed during those timeframes. Would you agree?

Dr. Ben House: Yeah. And I mean, testosterone is also secreted. GNRH works in that—inside that time block, too. So it’s—the circadian rhythm hormone. So you start jacking up your circadian rhythm. And a lot of the—one of the probably because athletes we see, they’re just hooked up on cell phones all the time like this is perpetual, you know, Twitter, Facebook, social media feed. Man, that’s—that’s a whole lot of bull S.

Dr. Justin Marchegiani: Yeah. Totally. So you get the nutrients, you get the digestion, you get the right amount of exercising. That’s a really key thing coz a lot of times it’s train, not drain. And you see a lot of overtraining with your athletes?

Dr. Ben House: Well, I think we have to be mis—I come from a strength coach background. So in the college setting, the strength coaches it—it’s unfortunate. And you even saw it at the  University of Oregon.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: When they got rid of radicals who was like, “who’s the man?” Uhm – and I bump into this other guy and he started smoking people and he put three guys in the hospital. Uhm—so the saying with this coach is pri—it’s sometimes they’re thought of as the punishers. So they have to dole out like someone doesn’t show at the practice. And so, if you’re in a team sport atmosphere, like—you don’t have that much control over the overall, though. There’s some people that are using like Zephyr or some really cool GPS program to over—to like measure overall look.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: Uhm—but some of that is outside of your control.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: The cool thing—in the general population and if you have—while like private is because you can have total control over the athlete.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: And—one of my favourite examples is Rutherford who like—he was like the 200 best in the world. Uhmm—and now, when he—he was training like typical like four days a week. And they brought him to like one-two hard training sessions every 10 days, and he won the gold medal. Alright. So—

Dr. Justin Marchegiani: Wow.

Dr. Ben House: So it’s kinda—it’s like everybody is individual and so if you can individualize that protocol and—and volume’s a hammer, right? And so that’s not the thing sometimes that we wanna use all the time.

Dr. Justin Marchegiani: Right. Right. That totally makes sense. So when you’re exercising these guys, are the movement patterns gonna be standard for each person like the functional ones like squats, deadlifts, lunges, step up, like core pushing and pulling movements. How do you adjust those and tweak those with the sports with the athletes?

Dr. Ben House: I—So that’s gonna be all dependent on the sport, right?

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: And the position that they play. Uhm—so if you got a baseball player, like it’s all rotary power, right?

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: It’s probably getting them—getting them at the right side of the right handed. Getting them kinda even and obviously not getting injured. from up your eyes standpoint.

Dr. Justin Marchegiani: Right.

Dr. Ben House: Uh—so—it, it’s so rare but I think for that, it’s also gonna depend. Like is strength, is arm strength really doesn’t apply unless like you’re a full-back or a line man. Uh—sometimes the best guys in the weight room are the worst kind in the field. Uhm—

Dr. Justin Marchegiani: Right.

Dr. Ben House: It’s uh—we have crossfit now. I think that’s kinda—that—it’s really cool. And now the weight room is the sport.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: And so weekend—it’s open right now—we can do crossfit as much as we want. But I think it just produced some people that can take insane amounts of volume. Uhm—and not everybody can. And they get—It’s very Spartan type society.

Dr. Justin Marchegiani: Oh, totally. Now when you’re working out with someone, is there a certain heart rate that you want people to get back down to? Maybe with your adrenal dysfunctional patient, is there a certain heart rate you want to get back down to before they go into the next set?

Dr. Ben House: Uh—I’m kinda __heart rate isn’t our best.

Dr. Justin Marchegiani: Okay.

Dr. Ben House: It’s an okay marker.

Dr. Justin Marchegiani: Uh-hmm.

Dr. Ben House: I—there’s a new technology that we’re using called mock C—

Dr. Justin Marchegiani: Uh-hmm.

Dr. Ben House: Which is essentially muscle oxygenation. So we wanna see that muscle is just resaturated with oxygen (O2).

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: And it’s get—it’s probably not a horrible for just the average person right now.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: But it will get more affordable, uhm—it will get more usable. Right now, it’s not that user-friendly. Uhm—I think you probably want to get back to a good resting heart rate. Also the—the research is pretty clear cut if you’re chasing hypertrophy. Uhmm—that 2-3 minute window for rest is probably where you wanna be.

Dr. Justin Marchegiani: 2-3 minutes. Got it. And are you looking at free cortisol to uhmm—I’m sorry, free testosterone to cortisol ratio to assess overtraining in any of your athletes?

Dr. Ben House: So I look at total testosterone. I don’t put a lot—this is my personal opinion—

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: I’ve done a lot of research on salivary panels and I don’t like cortisol panels coz they’re just like—their—they’ve done 30 days of salivary test and they’re super variables especially in athletes. Uhh—so I don’t—If I could get a week of them, I would use them. But if I could only get one day, I don’t wanna just—I don’t wanna live and die by that one day. Uhmm—so, and I—you can ask questions. Like you know, probably the best indicator of overtraining is like hey, how you’re performing. Like how do you feel, how’s your mood like. So a lot of times, we can get a lot of information just by asking questions.

Dr. Justin Marchegiani: Got it. And what’s your total cortisol cut-off? Your total testosterone cut-off be like? Is it 100 above?

Dr. Ben House: Yeah. I mean the research is—I don’t really get, I don’t like the whole bench press number of testosterone.

Dr. Justin Marchegiani: Right.

Dr. Ben House: I think it’s only looking at production. We don’t know the sensitivity and the receptor. We—we can get such binding globulin and the albumin.

Dr. Justin Marchegiani: Totally.

Dr. Ben House: We can get free testosterone but I mean the ment—the mental strain of that for guys like, “Hey you’re inadequate, you have a testosterone of 5.”

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: I don’t like to do that.

Dr. Justin Marchegiani: Do you see correlations, though? Do you see like, “Hey, these are the althletes that are responding the best, that are recovering the best or getting the best results” Here is where his numbers at. Do you see any correlation there?

Dr. Ben House: Yeah. I think—we can’t really make that correlation—

Dr. Justin Marchegiani: Okay.

Dr. Ben House: inside of physiological ranges. Uh—we don’t have a lot of data on that as far as research. Anything I would say would be anecdotal there. Uhmm—do I think, do I have a hunch that it’s better to be at 800 than 380?

Dr. Justin Marchegiani: Yeah. Yeah. Totally.

Dr. Ben House: Do I know that 800 is better than 600 or 500? I don’t know. I haven’t seen that. I’ve seen—I’ve seen some beast that are in the 500 range like 10% body fat, like 210—like they’re front squatting 400 pounds. Like, so—

Dr. Justin Marchegiani: Testosterone can be really variable. I think it peaks more in the AM right? And they can drop down in the afternoon. It can be the variables. So you may just catch it at the wrong window.

Dr. Ben House: Yeah. And in some circadian rhythms are screwed up like you have no idea where you’re measuring. So, like it’s—it’s to me—it’s the lab value is not the person so I always wanna like, “Who is this person?”

Dr. Justin Marchegiani: Totally. Yeah. You gotta look at the clinical outcome along with the—the objective values. Totally makes sense. Are you doing any adrenal testing with your regular functional medicine patients?

Dr. Ben House: I don’t do a lot of adrenal testing. Uh—you interviewed Wakowski here, kinda one of my favourite sayings, like 99% of new-age primates are cortisol resisting or have cortisol dysregulation so—

Dr. Justin Marchegiani: Totally.

Dr. Ben House: To me it’s like why do I want to measure chaos? I’m a big fan of not measuring chaos. Uhmm—and that—that’s just my viewpoint. So I would be apt to use like—I would use it later.

Dr. Justin Marchegiani: Uh-hmm.

Dr. Ben House: So if you’re sleeping, if you’re doing all the things that you need to do, then I’ll run that—if we’re still not getting what we need to do. But the other way you can kinda frame it, too, is well, if I put this—I try to make it as least financially kind of—

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: Uh—

Dr. Justin Marchegiani: Yeah. You’re trying to make it that the buying financially is low as possible so you can help more people, right?

Dr. Ben House: Yeah. Yeah. But for the testing standpoint, so—if—if someone—if I don’t—if they don’t care about money, I’m gonna get this test coz then if I show them, right? Then they’re gonna have it buying.

Dr. Justin Marchegiani: Yeah. Exactly.

Dr. Ben House: Yeah. And lever is gonna be higher. Okay, your free testos—you’re free cortisol’s jacked. You have no DHEA. You start to do the shit that you need to do, right?

Dr. Justin Marchegiani: Exactly.

Dr. Ben House: Uh but if I can get that from other means, If I can them dialled in the fundamentals, then—and doing all the things that they need to do—coz nobody in the general population’s doing that. I mean slow—today is low.

Dr. Justin Marchegiani: Exactly. So looking like at the palette of test, functional medicine test that you’re using with your patient, with your athletes, what are those top tests?

Dr. Ben House: Uh, so I – my top 2 are definitely a comprehensive blood panel

Dr. Justin Marchegiani: Got it.

Dr. Ben House: And then CSA. Like uhmm—

Dr. Justin Marchegiani: Stool analysis.

Dr. Ben House: Yeah. And if someone doesn’t—if that doesn’t pop, maybe I’ll go grab a SIBO breath test or something like that if they have—if they’re carbon tolerant—

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: But we gotta immediately fix the digestive component. And obviously you don’t fix that without fixing the cortisol component. But uhmm—that’s my—that’s what I do. And then I’ll run precision analytics sometimes.

Dr. Justin Marchegiani: Yup. Okay. So you will do one of the—the drug urine testing for the adrenal rhythm sometimes.

Dr. Ben House: Yeah.

Dr. Justin Marchegiani: Okay. Good. I do those tests as well and their good.

Dr. Ben House: I want to see uh—so a lot of functional med—I think we can get in trouble coz I’m a PhD so I’m very research oriented.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: So if a test doesn’t have a ton of research behind it, I—I’m not very apt to use it.

Dr. Justin Marchegiani: Totally.

Dr. Ben House: And that can be good and bad. Uhm—but I think like 5 years down the road, like is that lab gonna run like duplicates for 30 days? Are they gonna—are they gonna just do everything in their power to validate that measurement? Or are they just gonna this is it. This works? Then that’s—that’s what I wanna see.

Dr. Justin Marchegiani: Yeah. That totally makes sense. And Biohouse got a new one out, called the CARS, the adaptive response. And they’re doing cortisol I think three times in the morning.

Dr. Ben House: Yeah.

Dr. Justin Marchegiani: And it’s interesting because you do cortisol right away, you do it an hour later, you do it two hours later, and you see a major change in that first two hours. So I think people are really getting more stringent on when you do cortisol especially in the AM which is helpful.

Dr. Ben House: Yeah. Our lab at UT actually did a bunch of stuff on the cortisol awakening response. Which is—which is—that’s kind of—

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: You knew that’s oughta things go as well.

Dr. Justin Marchegiani: Yeah. I totally agree. Now looking at growth hormone, how does growth hormone interplay? Kinda potentiates the effects on testosterone? How does growth hormone interplay? I know it’s connected to IGF-I goes to the liver. How does that affect testosterone and basically when you put on more muscle?

Dr. Ben House: So—

Dr. Justin Marchegiani: I know it’s a lot—

Dr. Ben House: Testos—testosterone’s gonna feed in IGF, right?

Dr. Justin Marchegiani: Okay.

Dr. Ben House: A lot of times and we can get the liver obviously want to work—

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: growth hormones gonna be secreted at night and then the liver’s clogged is not gonna make IGF. To me, we can— from an IGF perspective—I’m not super well versed in IGF because I work with a lot of young athletes. And I don’t think we’re gonna have a lot of  IGF problem, like IGF-1.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: I’ve never—I used to measure IGF-1 all the time and like no one was out—like no one was—everybody was kinda in range. So I stopped running it. Uhm—

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: And that’s just my take. Now, could they benefit from growth hormone? Probably, right? Uhm—but we also have to be careful with that because IGF-1 is a growth factor.

Dr. Justin Marchegiani: Yeah. It causes cancer.

Dr. Ben House: Yeah. And well the research on that’s kinda another thing HGH is not related to increase cancer risk but I think—I think the evidence there—is there—just a little bit caution especially if you have a lot of cancer in your fate. Uh—

Dr. Justin Marchegiani: Yeah. Totally. So basically, the big things to increase testosterone: sleep, protein consumpt—ad—adequate protein, I imagine, right? The right amount of stimulus and then how about the timing of nutrition? Where does the timing come in to really potentiate testosterone and growth hormone?

Dr. Ben House: Well, I don’t know if we have a lot of research on that. Like acute—acute feeding of either fat or carbohydrate will actually lower testosterone uhm—especially in the fasted state. So to me, the bang for the buck there is probably from and under recovered mechanism. So if you just crash your glycogen stores, you probably wanna refuel. Uh—in—we know the biggest thing is gonna be total energy intake. You drop your total energy intake by 15%, you’re gonna lose D3, you’re gonna lose testosterone, so getting—if—if someone’s not—if someone’s training hard, they need the—in my mind, they have a body comp issue. And they’re training hard, they need to eat as many calories as they can to maintain their weight.

Dr. Justin Marchegiani: So when you see these guys in the NFL, for instance, let’s say a linebacker that needs to be big, strong, but relatively lean and fast, is it really just the quality of nutrients and getting enough of it? I mean these guys literally eating two-three thousand calories   more than what they would need just at that height and weight to keep that mass on?

Dr. Ben House: Yeah. In season, like you’re gonna see—you’re gonna see insane amount of calories going and going on their mouth. Like—they—they have to. They are that active. They’re—like you have a 230-250 pound man, they need a ton of food –three to five thousand calories easy. And so uhm—that’s—you gotta be careful coz that’s hard to get. And if—and that’s why we can get into trouble like intermittent fasting with that athletes.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: And Paul Quinn is like very, very against intermittent fasting in athletes. And — I—I’m—I’m in the same camp. Uhm—if you—body composition is completely different, health is completely different, but I think—especially in season if you have an athlete that—you gotta get—you gotta make sure that you get him first.

Dr. Justin Marchegiani: Totally. What’s your take on steroids in general? Using steroid and/or using insulin as well. What’s your take on that?

Dr. Ben House: I—yeah. Yeah. This is awesome. Uhmm—

Dr. Justin Marchegiani: Let’s do it.

Dr. Ben House: From a TRT perspective, I think we’ve—and—a lot, just like a lot—like marijuana and I say marijuana’s bad or good. Nothing is bad or good, right? It is all context.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: Uhm—I think we’ve had a veil dropped over our eyes as far as testosterone the same way.

Dr. Justin Marchegiani: Uh-hmm.

Dr. Ben House: Uh—and everybody thinks their testosterone is very negative because of baseball, right?

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: But—the overall, the evidence for testosterone replacement therapy is overwhelmingly positive.

Dr. Justin Marchegiani: Right.

Dr. Ben House: Overwhelming. So—uh—now, we don’t want the same thing. We don’t wanna just slap that on every guy. We wanna make sure—we wanna use all these lifestyle strategies first, but traumatic brain injury—I – you know that’s gonna affect testicul—the—testicularitis. And so—And also, blaunt trauma to testicles. My best friend played __cross. He got hit by a 110 mile cross bow in the nuts. He had three concussions, right? So is that guy—

Dr. Justin Marchegiani: Aww, man!!

Dr. Ben House: Is that guy gonna be able to produce his own testosterone, right? And that’s not that abnormal like you talk—

Dr. Justin Marchegiani: Right.

Dr. Ben House: You talk—you talk to a lot of professional athletes like how many testosterone do you have?  I don’t know—right? Especially—especially in contact sports. Ask any of the guy.

Dr. Justin Marchegiani: That’s crazy. And elbo—also the xenoestrogen exposure is gonna disrupt LH- luteinizing hormone feedback loops, too, right? So we have the—we’re bombarded with the xenoestrogens and if you’re a female, obviously just in birth control pills will scrap the females as well. But you have it in the water, you have it in the pesticides and yeah—the plastics as well.

Dr. Ben House: Yeah. This is something like—male health—this is why I feel so strongly about male health is coz we have no idea what’s gonna happen, right? Babies—they—their PON1’s are not very active. And PON1 is that enzyme that kids rid of persistent organic pollutants, right?

Dr. Justin Marchegiani: Totally. Yup.

Dr. Ben House: And so we got—30—the top 37 pesticides that are used in our foods are anti-androgen.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: So we have no idea what’s gonna happen, right?

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: And then so the—and they only run test on one of them. They don’t run it at all of them. Uh—it’s—it’s very scary. Uhm—and this is—from my protecting you have to do everything in your power to eliminate all of those potential pollutants, right? Skin care products, everything. So we gotta get kinda weird. Uhm—and you don’t know if that’s gonna have an effect but you have to—you have to make sure. You cannot—especially babies. Like we cannot put that on—Look at the male population it’s going up today like it’s pretty scary.

Dr. Justin Marchegiani: Oh, especially if you—you can’t breastfeed your child and you’re feeding them soy protein isolate. My god, the phytoestrogen content that you’re getting on that can rise up to potentially a birth-control pill in amount. Especially that’s all they’re relying on for the first six months to a year.

Dr. Ben House: Yeah. It—it’s wild, man. Like it—it’s—it’s gonna be—it’s gonna be really, really interesting as you see what happens in 30 years. Like when this generation gets so like their 20’s and 30’s and 40’s, it’s gonna be—it’s gonna be wild.

Dr. Justin Marchegiani: Absolutely. I have some people here in Austin, they’re uhm—doing some run care in melatonin and I’m researching helpful companies that’s more essential oils and more natural compounds and reusing like dying to meet—dying to make just earth to treat the fire ants or using boric acid for natural things. And peppermint oil for the Hornet’s and vinegar for different things. So we’re trying to limit our load naturally. But I see people everywhere else they’re putting a lot of chemicals out there. Are you familiar with the research on lung care products and like childhood lymphomas and leukemias and such?

Dr. Ben House: No. I haven’t—Well I haven’t looked at a lot of that research coz that’s not in my wheelhouse.

Dr. Justin Marchegiani: Got it.

Dr. Ben House: But if you look at people just eating organic vs. non-organic p—produce like if you eat organic produce, you’ll get higher sperm count—

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: Your sperm is clear. It’s hard—that’s the dopest study at Harvard Med.

Dr. Justin Marchegiani: Yeah. Yeah. I totally get that one, for sure. I’ll plug the documentary, too. The disappearing male.

Dr. Ben House: Yeah.

Dr. Justin Marchegiani: Excellent PBS documentary that talks about basically these estrogenic compounds in the environment that are hurting men and our future babies. So, keep that mind, too. That’s really good.

Dr. Ben House: You can kinda educate me on this, but I think all of those are gonna be mitochondrial toxin-based, right? If you jack up the mitochondria, you’re gonna have trouble with cancer.

Dr. Justin Marchegiani: Oh, absolutely. You’re gonna have issues with cancer. There’s a great book it’s called, “Tripping Over the Truth”. That’s a really good book on cancer and the connection with the mitochondria. That’s a really, really, good one. And also, just the fact that it affecting the HPT access coz you screw up LH, uhm—you screw up the pineal gland, that affects melatonin that affects puberty. All these things that antagonizes itself. And then the more fats cells you have, the more estrogen you produces, then it’s a downward cycle, the more insulin-resistant you become. And it’s just this downward cascade—this metabolic accident, so to speak.

Dr. Ben House: Yeah. It’s just loops everywhere. And you gotta figure out how you’re gonna break those loops and—and that’s the thing, some guy, they have like 25 loops right in. And you just wanna give them to—that’s not gonna fix the problem. You have—That’s not—you’re not helping anyone.

Dr. Justin Marchegiani: Yeah. And what about things like anabolic steroids? The more synthetic ones? DBOL and such?

Dr. Ben House: Yeah. I don’t use those. Uh—I have clients who do. Uh—

Dr. Justin Marchegiani: Yeah. What’s your take on that?

Dr. Ben House: I don’t—I don’t manage any of that.

Dr. Justin Marchegiani: Uh-hmm.

Dr. Ben House: What I do is I just wanna make sure that—that’s their choice, right?

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: So I—as a—as a—as—just a male in general and as a clinician, I don’t ever wanna change someone’s goals. I just wanna help them do what they do better. And so, if you wanna be a pro body builder—

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: You’re gonna have to play in that realm. Now I’m not the guy to run your anabolic regimen. But I can at least see like what’s going on? Are you—are you able to get rid of it? What’s your liver doing? How’s the hematocrit? Can manage all the things that could go wrong in that situation? 24:33 Uhm—the research on that is—is—is—is I think one thing that I would like to highlight—so they’ve done studies where they give a guy 600 mg a test.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: And the average builder like 1100, right?

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: And so they give these guys 600 mg a test in 12 weeks. They give 20 pounds a muscle without an exercise regimen.

Dr. Justin Marchegiani: Whoa!

Dr. Ben House: Yeah. So you’ll think about—

Dr. Justin Marchegiani: That’s insane!

Dr. Ben House: You’ll think about like instagram phenoms, like you got a lot of people out there—a lot of males that I think are chasing things that aren’t physiologically possible. Uhm—and that—

Dr. Justin Marchegiani: You mean—

Dr. Ben House: Yeah. Go ahead.

Dr. Justin Marchegiani: You mean like the people you’re seeing align, they’re doing those things that you mention. The 600 mg of tests and they’re just getting massive amounts of muscle that you may not be all to cheat naturally. Is that what you’re saying?

Dr. Ben House: Yeah. The ethotomy is uhm—so that’s a—that’s a calculation that you can do. And anything above 25 is—it’s kind of—then you start asking questions.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: Like my ethotomy is like 24, right? And I’m, you know, 1—190-185-190 and anywhere from 8-11% body fat. Maybe a little bit more if I’m off my game. Uh—and so there’s kind of a line in the sand that we can cross naturally. And obviously there’s gonna be people that are above that just from a statistical perspective.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: But if someone just looks on godly jacked, I mean maybe—well—who am I to say what they’re doing and I don’t wanna be the guy that’s the ultimate whistle blower.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: But I think we just gotta—we just gotta—when you look at everyone else’s highlight here, you’re gonna start questioning your own self-worth and I don’t know that you wanna do that.

Dr. Justin Marchegiani: Totally. Totally. And what do you think about uhm—tendon growth when you’re on hormones like that? Let’s say, I know more of the artificial, but in general, do you get the compensatory growth in the tendons to support the increase in muscle mass?

Dr. Ben House: Yeah. So that’s one of the problems, right? It’s uh—you think about how the body responds like to__

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: The first thing that we’re gonna have is neural, right?

You can get that in minutes. And the second response is muscular. And so that’s gonna take, you know, 8 minutes, maybe last if you’re—you’ve never__

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: But that—that collagen response that you know, that’s building up the fascia, building up all the tissue and the bones. That takes a longest time. So when you take shortcuts, if I put a 25 lb muscle on you, and I haven’t—I haven’t build up the structure, I’m gonna—that’s when you like—biceps tear don’t happen. Like you see a bicep tear on a deadlift, like, “Uhmm” I’m thinking, what’s going on?

Dr. Justin Marchegiani: Yeah. Totally. So do you uhm—

Dr. Ben House: Does that make sense?

Dr. Justin Marchegiani: Yeah. That totally make sense. So you—something you’re careful of and you increasing collagen supplementation to help provide extra tendons building blocks, too?

Dr. Ben House: Well, everybody had—everybody is pretty much using that I have is collagen protein.

Dr. Justin Marchegiani: Great. So you’re doing that.

Dr. Ben House: Yeah. Especially in the beginning, I take everybody off away for 30 days just coz it’s a common allergen.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: And if they can handle that, I want it back in. Uhm—but yeah—yeah I would say that’s kind of a non-issue for me.

Dr. Justin Marchegiani: So you sub out—will you sub out like the way for like a high-quality, hypoallergenic pea protein in the meantime?

Dr. Ben House: No. I’ll use—I’ll use uh—

Dr. Justin Marchegiani: Beef?

Dr. Ben House: I think if you take enough pure paleo, I think you’re gonna be fine on losing content.

Dr. Justin Marchegiani: Got it.

Dr. Ben House: That’s like a 3-gram threshold. So yeah, less than whey but if you take 30-40 grams of it, you’re gonna be fine.

Dr. Justin Marchegiani: Nice. Awesome.

Dr. Ben House: Well, I know you post a lot on Facebook. You got a home gym, you’re dad in Costa Rica now, you move from Austin down there. So you got a pretty awesome lifestyle going. Give me a quick walkthrough in the day of a life of Dr. Ben. What time do you get up? What do your meals look like? What does your work out looks like? What is post and pre work out nutrition look like? What does sleep look like?

Dr. Ben House: Yeah. That—that’s fun.

Dr. Justin Marchegiani: Ahaha.

Dr. Ben House: So my days, I wake up—one of the cool things of why I’d wanted to move here is getting closer to the equator.

Dr. Justin Marchegiani: Uh-hmm.

Dr. Ben House: Uh—So I go to bed like 8:30. Can’t keep my eyes open.

Dr. Justin Marchegiani: Wow!

Dr. Ben House: And then I’m up naturally like you talk about cortisol awakening response, like I can’t sleep past 5:30. So—

Dr. Justin Marchegiani: That’s great.

Dr. Ben House: So I wake up—I wake up and I immediately sit, right? So I sat for—I meditate for 15 minutes. Done that for years. Uhm—

Dr. Justin Marchegiani: Great.

Dr. Ben House: Never—never will stop. That’s kinda—

Dr. Justin Marchegiani: Any kind of meditation? Just kinda like a blank slate in the head and you’re breathing or—

Dr. Ben House: I use mantra practice. Sometimes my dad is a—is Zen teacher.

blank slate and had new breeding or is much about is sometimes my dad as it is in Zen teacher is an ordained Zen priest.

Dr. Justin Marchegiani: Oh, awesome.

Dr. Ben House: Yeah. So in—I started—I took my whatever you wanna—I’m kinda involved when I was about 19. Uhm—probably the best gift that I was ever given uhm—was that to be able to go to that—come to that mindful practice early.

Dr. Justin Marchegiani: That’s great.

Dr. Ben House: So I’ll do—I’ll do some calming. Sometimes I do some Tibetan practice which is like—it’s one of my favourites where you wish someone well that—

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: And the next breath, you wish someone well that you’re kinda apathetic about.

Dr. Justin Marchegiani: Uh-hmm.

Dr. Ben House: someone that you don’t know very well. And the last, you wish someone well that you hate.

Dr. Justin Marchegiani: Uh-hmm.

Dr. Ben House: That you don’t really like.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: And it kinda—it really helps you and by the end, you’re kinda like, “Man, I don’t have that many people that I—that I don’t like and why I don’t like them.” It becomes mostly probably, you know, you start looking to word about that.

Dr. Justin Marchegiani: Totally.

Dr. Ben House: That’s one of my favourites.

Dr. Justin Marchegiani: Love it. That’s great. So morning routine, you’re getting up 5:30, you do your meditation 15 minutes, what’s next?

Dr. Ben House: Uh—so if it’s a training day, I’m probably gonna have some type of easily digestible carbohydrates and Natchan in the morning coz it’s hot here. Uhm—also, I train in I’d—I like to smash myself with prob—I’m NEAT head, there’s no way around it like I’m gonna be that guy probably even if—

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: ills me. Uhm—And so I’m—I’m working that glycolytic high intensity pathway uhm—3x a week. In my youth, I do it unbelievably too much, right?

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: But—so I’ll do that and I’d work for about 3 hours in the morning depending on what I got. I usually don’t take clients until the afternoon. Uhm—And then I’ll train or if it’s a non-training day, I’m just working. Uhm—and then right now, we’re building a retreat center so I have a lot of things that I—I’m the gen—I’m essentially the general contractor there so—

Dr. Justin Marchegiani: That’s awesome.

Dr. Ben House: And so half my day is in Spanish, the other half is in English. Uh—sometimes I have to run up there and do stuff but—

Dr. Justin Marchegiani: Nice.

Dr. Ben House: I spend—I spend 4 hours at least a day on Pub Med in researching and writing. That’s my—that’s my thing. I love it.

Dr. Justin Marchegiani: And you have awesome Facebook posts, too. I appreciate it. You really condense a lot of the research down.

Dr. Ben House: Yeah. I think that’s how we move people, right? We just consistently hit them. And you do it with a podcast.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: Like this is a—even if it’s—even if it’s repetitive affirmation like if it produces an action, that’s what I’m all about.

Dr. Justin Marchegiani: Totally. Got it. So Pub Med 4 hours a day, that’s awesome. And then patients and then what’s next after that?

Dr. Ben House: I try to stop working.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: Uhm—I think a lot of us are super passionate about our craft. I’m better about that when like something isn’t coming like I have uhm—big—big presentation’s coming up in a month. So now, I’m kinda—I’m always prepping for that. Those are kind always in my mind. So I use a lot of hard mat to kinda like turn my self-doubt.

Dr. Justin Marchegiani: Yup. Yup.

Dr. Ben House: Uhm—And I try to shut it down. Shut it down in the evening, definitely by 5 or 6. And I’ll just do fun stuff with my life, right? Maybe we’ll read. Maybe I’ll read something like super unscienc-y. Maybe we’ll just watch a movie. We kinda watch— I tend to push for comedies. He tends to push for dramas but uh—

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: And I always make sure—one thing I’m really, really like big on is you have a treadmill test. It’s just baseline of movement. Like—

Dr. Justin Marchegiani: Huge.

Dr. Ben House: We put all these—we put all these pressure on exercise and it’s just a small bucket as far as like movement. It’s like NEAT is where it’s at, Non Exercise Activity Thermogenesis. And so if someone is not gaining 10,000 steps in a day, like all of the core can take can be just regulated. They’re not gonna be able to sleep. So so many good things happen if people just move.

Dr. Justin Marchegiani: Oh, I agree. I mean I just got seen patients yesterday. I’ve got 25,000 steps yesterday. I mean I walk about 10 miles a day. I’m on my leg uh—my fitness power here. And I’m like—you know, there’s a leader board section and I’m always like—I always like try to be number one. So there’s yesterday right there, 21, 500. So, super. I love it.

Dr. Ben House: You’re living it.

Dr. Justin Marchegiani: Oh, yeah. Absolutely. And then the key thing is to I kind have my kettle bells down over here and then some push-up bars so I try to rep some of the that stuff in between patients even if I can do 2-3 minutes in like 5 or 6x a day. It just keeps the metabolism up.

Dr. Ben House: Sounds good.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: I’m—I’m—I train so hard that you could I mean—

Dr. Justin Marchegiani: Yeah. I get it. I get it.

Dr. Ben House: I’m not doing pull ups—

Dr. Justin Marchegiani: You’re done. You’re done after that. You’re done, man. Absolutely. So right now, we have a lot of listeners that may not be at that professional level, right? You know, frankly, they wanna be healthy, they wanna be energised, they wanna have good relationships. And then probably I can say that they probably wanna good look naked, right?

Dr. Ben House: Yeah. Yeah. That’s the point also.

Dr. Justin Marchegiani: Yeah. So what are the top 5 movement patterns those people should be doing? And maybe you wanna differentiate man and woman so in case something is different there.

Dr. Ben House: Uh— So I would say first of all, like just how people are gonna come see us for a lot of like metabolic stuff and all the—everything that we do for functional med. See somebody who’s good at movement—

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: Like—like you’ve been at a desk your whole life and you can’t take an exhalation. Like you probably shouldn’t be deadlifting.

Dr. Justin Marchegiani: Uh-hmm.

Dr. Ben House: Like if you’re stuck in this state of extension. I don’t know that that’s—are you really gonna even activate your hamstrings? I have no idea, right?

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: Especially __Uh—so I think we wanna be able to use—we have to be able to use the big guns. We gotta—you know—hamstrings, quads, back—

Dr. Justin Marchegiani: Yup.

Dr. Ben House: Chest, right? And so you’re gonna—you wanna squat, you wanna deadlift, you wanna benchpress, you wanna military press, but it’s always risk vs. reward. So the risk of anytime you strapping somebody, 2 hands in a bar is higher than if you put on single limb, one arm weighted, right? Or one leg weighted.

Dr. Justin Marchegiani: Yes.

Dr. Ben House: And so for me it’s all about how do we individualized this to the person? And if you don’t individualize this, what we’ve seen is—so one of my—one of my good friends in—we used to—we have a business together in Austin, his name is Erin Davis. He’s probably—he’s like the most unknown exercise scientist. And he’s like purposely so. He’s like a hermit. And he’s a—

Dr. Justin Marchegiani: Nice.

Dr. Ben House: He’s an insane, right? And so he straps up all these gadgets to this dude. And he’s like—and – he just messes bench pessing. He’s like, “What the hell? You’re chest doesn’t even turn on.” Right? And so he can’t even—out of a barbell  bench pressing, he can’t even get the guy’s chest to turn on because of his positioning. Gives him a dumbbell, boom, he can get—he can get pec activation. So I think it’s—

Dr. Justin Marchegiani: Oh, wow.

Dr. Ben House: So I think it’s really important that you see somebody who’s good at movement evaluation so you can look at your position, right? Coz muscles are slaves to position.

Dr. Justin Marchegiani: Uh-hmm.

Dr. Ben House: So the position—who the he—what are you gonna do? Uhm—and I think there’s DNS, PRI. There’s a lot of uh—FRC. There’s a lot of things that are looking at that now.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: Uhm—and there’s a lot of people that are really good at it. And so see them, pay them for their time. Uh—in Austin, there’s a guy Steve Cuddy who’s amazing.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: Uhmm—Erin Davis and Pad__ is obviously really good and Dave R__ has done the same as Marcus—who’s awesome as well.

Dr. Justin Marchegiani: That’s great. So what are the top 5 movements?

Dr. Ben House: You tell me. What’s gonna activate the biggest muscle groups?

Dr. Justin Marchegiani: So for me, off the bat, it’s gonna be deadlift coz that’s the only one that connects upper body and lower body but actually doing with correct form really activating the lats, locking them down. Number two would be squat. I wanna get your take on front squat or back squat, though. I would do uh—pote—I’m a big fan of unilateral single leg like deadlift movements. I like those with cables. Big Paul Chek fan with that. I would say step ups and/or lunges and then after that, I mean, If I’m doing a movement, I would wanna do something that has explosion. So I would wanna do either uhmm— snatches or uhmm- cleans or sprints.

Dr. Ben House: Yeah. I would—I would pick like maybe one of those. Haha—

Dr. Justin Marchegiani: Oh, let’s hear it.

Dr. Ben House: That’s good. That’s great.

Dr. Justin Marchegiani: I want—I want your take. Let me hear it.

Dr. Ben House: Yeah. Yeah. Uh—So you gotta—upper body pulling is like super—you gotta have—you gotta have one of those in there.

Dr. Justin Marchegiani: Yup.

Dr. Ben House: So whether—that’s probably a lot. Maybe a pull up if you can do it right.

Dr. Justin Marchegiani: Okay. So you’re talk—Alright. Got it.

Dr. Ben House: Uhm—if someone’s goal is just health, probably most people’s goal is hypertrophy.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: So in my mind, they need to get really, really really good at the fundamentals.

Dr. Justin Marchegiani: Okay.

Dr. Ben House: Variety may not be your bestfriend.

Dr. Ben House: You may need some of it just to keep you—

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: –in the game. But you gotta be—I would probably use a trap bar. Uhm—safer for the general population. You can load it up.

Dr. Justin Marchegiani : Yeah.

Dr. Ben House: Uh—it’s gonna be more quad dom. Uh—

Dr. Justin Marchegiani: Yup.

Dr. Ben House: I’m—So the—From the—from the deadlift perspective.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: I think it’s great but if you’ve been a gymnast or if your hamstring length is really, really long, if someone can palm the floor, I’m gonna be very—I’m not gonna use—I’m not gonna throw a deadlift at somebody right there.

Dr. Justin Marchegiani: Okay.

Dr. Ben House: I’m probably gonna use—I’m gonna use maybe couple of Bulgarian split squats, Which is probably my favourite exercise for the general population. Where you like get to activating the hamstring uhmm—from a front squat, back squat perspective, the muscle activation is fairly similar. Uhm—I would probably lean in the general population more towards the front squat because you’re gonna have more anterior core, you’re gonna have to stabilize, right? And also, like if you can’t do it, you—you drop it.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: Whereas the back you can like—you can—you can—

Dr. Justin Marchegiani: Yeah. You’re gonna overpower it, for sure.

Dr. Ben House: Yeah. You might hurt yourself. Uh—so those are my view points. Again—and I use uhm—I think speed and doing things that people love is really important so—

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: You know how to Olympic lift, and you like to snatch, you like to clean obviously. I love those things. But if you don’t like doing Olympic lift, there’s a lot of—like sprinting is a great way. But in the jumping—there’s a lot of different little things that you can do to come and get that fast twitch movement coming. Uhm—

Dr. Justin Marchegiani: Are you doing any single leg stuff?

Dr. Ben House: Yeah. You can do single-leg hops, you can do, you know, whatever. You can—I do it ton. So I don’t—I do myself in all my single leg and kinda that prep toy stuff. That’s one of my cool down. So that never leaves, right? I’m doing a lot of like prehab, rehab stuff. But my meat and potatoes is my meat and potatoes. Uhm—it’s like you can’t lose sight of that. But if someone has never train in their life, their entire workout might be prehab, rehab.

Dr. Ben House: Yeah.

Dr. Justin Marchegiani: Okay. That makes sense.

Dr. Ben House: Does that make sense?

Dr. Justin Marchegiani: Yeah. Totally. Now you’re reading a lot of studies. You’re spending 4 hours a day on Pub Med.  What are the key things that you look at in the studies so that you don’t get tripped up by you know—coz sometimes the conclusion might not match what the actual study has done. Just—I know we don’t have an example here, but what are the key things people should be highlighting or looking at when they’re reviewing the study?

Dr. Ben House: That’s a—that’s a problem to question. So like UT was kinda burning to us in the PhD department really, really early.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: Uhm—the first thing he looks at is the chart.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: So you go straight to the figures. Uh—you look at the figures and then—and then you kinda look at the stats section. You figure out— And this is from a research perspective.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: Then you look at the stats section, then you look at the subjects and then you start digging the—everything that’s going on the method section. Before you look, at the conclusion and maybe—sometimes I’ll just—I’ll buzz your abstract to see what I wanna read. I’ll definitely do that. Uh—but the problem is most people, even myself, being out of the grad school for, you know, a year and half-two years. We don’t—I don’t like looking at a ton of stat research. So like Microbiome data. It’s probably the best example here. Like our lab run a ton of microbiome data.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: We got stool samples on many people, we sent that out – yeah we send it out to another lab. Uhm—and that guy get all the analysis—all the genetic analysis on the poop.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: And then that guy couldn’t even analyze the data. So had to send it to a statistician to analyze the data so that we can have—we can think about it. So think about all that. Like that is—

Dr. Justin Marchegiani: Lots of steps.

Dr. Ben House: Now you ask the general population. You’re asking the general population to look at some kind of general linearized cluster analysis. But I don’t even know what day it is, right? And so—that uh—that—like—you know—and so they have—they tend to digestible and take away. So there’s a lot of reliance on science. If you see a study, and this is kinda something that we could talk about. You see a study that’s running like 20 paired T-test, I’m immediately like, “What the hell are you doing?” Like you can’t run—it’s—you have this 95% like a .05 alpha.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: So in order for something to be statistically significant it only has to happen 5% of the time, essentially.

Dr. Justin Marchegiani: Right.

Dr. Ben House: And so if you run 20 tests, one of those is gonna poll just from a statistical standpoint. So that’s—you gotta be careful with that. So in that situation, I’m looking for a manova instead of an inova.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: Uh—so if you see kinda like this fishing explanation which you’ll see a lot, you just see the smorgasbord of data. Uhm—be careful with that. And so—coz it can—that’s one of my favourite things to pick apart.

Dr. Justin Marchegiani: Anything else? So let’s summarize that. So you like the manova—you look at the—the uh T-score, right? The .05 you’re looking at that as well.

Dr. Ben House: Yeah. Yeah.

Dr. Justin Marchegiani: You’re looking at—

Dr. Ben House: You go ahead.

Dr. Justin Marchegiani: You looking at the graph—you go ahead.

Dr. Ben House: Yeah. You just—so we wanna make sure that something is—something can be  statistically significant but mean to us.

Dr. Justin Marchegiani: Uh-hmm.

Dr. Ben House: So if it is— if it’s like say, you have a .1 rise in testosterone, but it’s at the .001 level, right?

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: Okay. You have a statistically significant finding but it’s clinically meaningless. So we gotta make sure that—that their findings actually mean something.


Dr. Justin Marchegiani: Totally. Awesome. That’s helpful. Anything else you wanna add on that?

Dr. Ben House: Yeah. I think that Alan Aragon, the best way to learn about research is to read other people’s critiques of research. Uhm—and Alan Aragon has his research review. And it’s a steal. It’s 10 bucks and you get 8 years of monthly research review. So if you wanna get good at reviewing research, the best place is you just read it.

Dr. Justin Marchegiani: Yeah. Totally makes sense. Now you mention back earlier that you are looking at a lot of blood patterns. What are the big patterns that you’re seeing pop up? Are you looking at thyroid? Are you looking at protein digestion by some of these markers? What are you seeing in blood?

Dr. Ben House: Yeah. So the first thing—the first thing that I’m gonna look at is haemoglobin and glucose control.

Dr. Justin Marchegiani: Yup.

Dr. Ben House: Uhm—that’s not the best measure for athlete because they’re gonna dispose of red blood cells faster than general population.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: So if you see a high HbA1C in athlete, you might actually be a little bit more worried. Like maybe like 5.6, you’re like, “Uh—what’s going on with you?” uhmm—

Dr. Justin Marchegiani: Uh-hmm.

Dr. Ben House: And that all goes to context, too. Like are they gonna gain? Are they trying to gain weight? Then I’m not—they’re not probably not gonna get diabetic if they have a ton of muscle mass.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: Uh—And that’s all context dependent. And I actually like—I’m—I don’t put a lot of weight in my fasting glucose and fasting insulin.

Dr. Justin Marchegiani: Uh-hmm.

Dr. Ben House: Uhm—you’re probably gonna see this, right? I don’t work with a lot of chronic patients. So that—that—C peptide and those measurement fasting can be really good for those kind of patients.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: But when you—when you got a guy who’s 6’1, 8% body fat, that’s probably not gonna tell you much.

Dr. Justin Marchegiani: No.

Dr. Ben House: Uhm—and so I—what I really like to do is I like to use glucometer protocols.’’

Dr. Justin Marchegiani: Uh-hmm.

Dr. Ben House: Uh—and so I have people grab—

Dr. Justin Marchegiani: Come on right here.

Dr. Ben House: Just grab it 13x a day and see what happens.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: And send me—send me a graph and send me when you eat and let’s have a—let’s have a discussion. Coz if you eat 3 rice cakes and you go to, you know, 200. That does not happen.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: You’re storing glucose in urine like we don’t want that to happen. So that’s the way we can kind of, you know, tweak carb load. The next thing uhm—obviously, you need thyroid support.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: You need thyroid hormone. It runs in every cell of the human body. So I’m gonna drop—from there, I’m probably gonna drop down to thyroid and see what’s going on there. Uhm—I mean I’ve picked up so many like—Hashimoto’s in like 14-year-old kid like one of the best pictures in Texas.

Dr. Justin Marchegiani: Wow.

Dr. Ben House: And he couldn’t recover, right? He constantly has this stupid injuries. And we grab  his lab work, his TPL is like 300.

Dr. Justin Marchegiani: Whoa!

Dr. Ben House: And we’re like—Yeah, and we’re like, “okay”  And he feels better, right? All these—we can’t—I can’t—his dad is like, “Oh, he needs to eat like Brady.” All that stuff—

Dr. Justin Marchegiani: No.

Dr. Ben House: I’m like, “No, he doesn’t.” Like—and now the kid is taking ownership of it which is amazing. He’s like—he’s like, “No, I’m not gonna eat that.” And so now, he on—he pretty much eats only autoimmune paleo. He have some rice, he does okay with rice. Uhm—and he couldn’t—he was overweighing, still crushing it like meanest curve ball uhm—this side of Mississippi. And so—but now—he’s—he’s—he looks amazing, right?

And if you play at these schools, these Texas schools, you gotta look the part. Like even if you’re—even if you’re amazing, you have to—you have to look like an animal.

Dr. Justin Marchegiani: Absolutely.

Dr. Ben House: That’s kind of unfortunate.

Dr. Justin Marchegiani: Yeah. I mean have Hashimoto’s myself and I play baseball and sports and football growing up. And I had lots of injuries coz I was trying to eat 11 servings of grains in the food pyramid, so there’s a lot of misinformation out there. And again, a lot of people are seriously inflamed. And the more inflamed they are, the more catabolic. The more catabolic, the more they can’t recover and uh—put on muscle and heal, essentially.

Dr. Ben House: Yeah. To me it’s like—it’s all about breaking cycles, right? My dad has celiac disease.

Dr. Justin Marchegiani: Wow.

Dr. Ben House: We found out—we found out when he was like 40, like 10 inches of his colon moves—

Dr. Justin Marchegiani: Oh, man.

Dr. Ben House: His gallbladder is tightening up.

Dr. Justin Marchegiani: Yikes.

Dr. Ben House: Like that’s why I got into this. I was gonna go to medical school.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: And my dad got super screwed up by the conventional medical system. He was having pain killer on demand. Uh—and then I was in Colorado and I—Breaking the Viscous Cycle, I’ve read the book—

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: And I was like, “Hey dad, let’s just change your diet. Three A’s set him free, he was struggling like 10 years.

Dr. Justin Marchegiani: I know. Isn’t that crazy? Dude, I know. I see it everyday. I mean—it’s—we have he most rewarding job in the world.

Dr. Ben House: Yeah, for sure.

Dr. Justin Marchegiani: Because you get someone banging his head against that conventional medical wall for 10 years plus, at some point, they started throwing it back on you. Saying it’s in your head, and they start making the Psychophol, right? And writing scripts for Zoloft and such. And then you’re just like, “ My god, this can’t be real.” You know—it’s gotta be real. So looking where you’re at, uhm—you mentioned uhm— blood markers. Anything else? You’ve talked about thyroid. Any specific cut off that you wanna talk about with TSH, T3 or antibody levels?

Dr. Ben House: Uh—Yes. So what I’m—I’m use uh—I use a software And so I’m always looking at total T3, total T4, free T3, free T4 and—so I’m always looking at what’s going on with that. Are they producing a ton of T4 but then they’re not converting any of it to T3?

Dr. Justin Marchegiani: Right.

Dr. Ben House: All the thyroid hormones are bound up. Like are they on—which is to me—like I see it constantly like if I take on a female client. I’m like, “Oh, your thyroid hormone is bind up, are you on birth control?” “Yeah.”

Dr. Justin Marchegiani: Uh-hmm.

Dr. Ben House: There it is, right? It upregulates thyroid body globulin.

Dr. Justin Marchegiani: Right. Uptake. Uh-hmm.

Dr. Ben House: One of the ways that we know—we know that testosterone increases lean mass and metabolism is that it dominates your thyroid binding globulin. So—

Dr. Justin Marchegiani: Totally. Yeah. Makes sense. You see that in PCOS, right?

Dr. Ben House: Yeah.

Dr. Justin Marchegiani: Yeah. Exactly. So we got the thyroid. What are you looking at for protein digestion? Are you looking at globulin, creatinine, serum protein, albumin? What are you looking at?

Dr. Ben House: Uh—so yeah I think total protein and globulins are soft markers for—I always think of them as like check engine lights. They’re not like end-all be-all.

Dr. Justin Marchegiani: Yeah. Uh-hmm.

Dr. Ben House: But if I see them low, “Oh my god, let’s keep some work add on that situation.” Uhm—and then kidney markers—In athletes, like this is like—

Dr. Justin Marchegiani: Bone creatinine.

Dr. Ben House: Oh my god, this is like—I love talking about this because that—does can actually—kidney markers are essentially useless, right, in athlete. Because blood urine nitrogen is the breakdown of protein products.

Dr. Justin Marchegiani: Right.

Dr. Ben House: So if you’re in a Ketone, high protein diet, you’ve already—you’ve knocked that up. Now creatinine is indirect measure of muscle mass. So if I have a jacked gorilla who’s in a ton of protein, he’s automatically gonna have a GFR that’s probably pretty screwed up. But his kidney function maybe fine. Uh—so the best marker there is statin C. And so if someone is super worried about their kidney function, I’ll run that coz that’s not affected by protein intake or muscle mass.

Dr. Justin Marchegiani: Statin C for the kidney?

Dr. Ben House: Uh-hmm.

Dr. Justin Marchegiani: Okay. Yeah. Yeah. And I’m not seeing patients that are at the same level as you know, being an athlete but I do try to keep them 48 hours away from strenuous workout so you don’t get those false positives.

Dr. Ben House: Yeah. I do that as well.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: Uhm—but the re—it’s all individual. So they’ve done studies, it can be 10 days that you’ll see like liver enzyme’s high, bilirubin high. So you can—you can see those things. It all depends, some people get back in 48 hours and obviously we can’t tell people not to train for 10 days. Uhm—that’s not gonna work.

Dr. Justin Marchegiani: Right. Right.

Dr. Ben House: We won’t do that. But I think 48 hours and making sure that their hydration is really, really solid.

Dr. Justin Marchegiani: Yeah. And do you think muscle soreness would also be a pretty—pretty good subjective indicator? Making sure that they’re not incredibly sore or like in pain or you know, hurting from the workout?

Dr. Ben House: Yeah. I think it’s probably good from an inflammatory standpoint.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: You’re gonna—with CRP, you’re gonna see an acute rise with exercise and that is a positive in that overtime. Uhm—I—I hate muscle soreness like it’s— maybe—I don’t know if we have research to say that. It’s such a subjective indicator.

Dr. Justin Marchegiani: Yeah. Totally.

Dr. Ben House: And it’s so variable.

Dr. Justin Marchegiani: Got it. Is there anything else you wanna let the listeners know? Anything else on your health pocket that you’re kind of researching or on top of mind?

Dr. Ben House: Yeah. I think we can kinda get lost in kind of the little things, right And so—just make—I see a lot of people that are, you know, worried about something regarding their health.

Dr. Justin Marchegiani: Totally.

Dr. Ben House: And that—that’s probably not good. If you are incessantly worrying about your health, that—that’s a problem.

Dr. Justin Marchegiani: Uh-hmm.

Dr. Ben House: I saw, you know, a lot of type A people that come to functional med and so one of our jobs is like, “Hey, like, you’re not gonna die.” Like—

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: This is okay. Like—

Dr. Justin Marchegiani: It’s alright.

Dr. Ben House: You have a homocysteine of 9, you’re not gonna get killed tomorrow. There’s things that we can do.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: Let’s do all the things. So I’d say focus on the effort—not necessarily— always focus on effort. Uhm—and that’s my biggest thing.

Dr. Justin Marchegiani: Got it. And who is your ideal patient? Coz I know you made the switch from the athletic world to the functional medicine world now. You had your experience with your dad with the celiac thing. So you have some autoimmune experience. Who is your ideal patient? Someone who wanna come to see you?

Dr. Ben House: Yeah. My ideal patient is a male, any—any age range, uh—but probably a male that just wants to look good, feel good, look good naked, right?

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: That’s my prototypical client. Uhm—and then, anyone is free to email me, obviously. And like I have—I get crazy emails like, “Hey, I have a—I have a tumor in my hypothalamus. Can you help me out? And no, I can’t but uhm—let me—let me refer you out to someone who might be able to reboot your entire endocrine system.

Dr. Justin Marchegiani: Totally. So functionalmedicinecostarica.com ,right?

Dr. Ben House: Yeah. That’s the website.

Dr. Justin Marchegiani: Love it, man. Very cool. Anything else?

Dr. Ben House: Thank you for all that you do. And just uh—just putting out there information that we all have—we all have our mediums. And you do a really good job in just finding awesome people and interviewing them. And—and letting them tell story. So thank you.

Dr. Justin Marchegiani: Right. I appreciate it, Dr. Ben. I appreciate it. And the last question for you, if you’re on a dessert island, you can only choose one supplement, one herb, one nutrient, what is it?

Dr. Ben House: Uhm—

Dr. Justin Marchegiani: Haha—

Dr. Ben House: I’m gonna pick magnesium.

Dr. Justin Marchegiani: Magnesium. Okay. Alright.

Dr. Ben House: I’m probably get—If I will get a multi, I’m gonna—I mean—If I’m training on this island, uhm—maybe a protein supplement if I can’t find enough meat.

Dr. Justin Marchegiani: Yeah.

Dr. Ben House: But uh—yeah definitely—I mean most athletes are deficient in magnesium. It’s—if you give an athlete magnesium, and they’re deficient and like, they’re gonna feel a lot better. Uhm—

Dr. Justin Marchegiani: Awesome, my man. Well, thank you for that great feedback. Doctor House in the house. You can see him at functionalmedicinecostarica.com

Dr. Ben House, I appreciate you being on the show.

Dr. Ben House: Thank you, sir. Have a great day.

Dr. Justin Marchegiani: You too. Take care.



Documentary on The Disappearing Male

Tripping Over the Truth by Travis Christofferson

Breaking the Viscious Cycle by Elaine Gottschall


Dr. Robert Rakowski – Acid alkaline balance, cancer prevention and the magnificent 7 – Podcast # 129

Dr. Justin Marchegiani and Dr. Robert Rakowski talk about what is new in the Functional Medicine Nutrition as they focus on addressing the root cause of a health problem. Listen to them as Dr. Bob Rakowski shares his experience and expertise in addressing conditions he encounters in his practice including diabetes and cancer.

Learn some knowledge bombs about conventional drugs and vaccines, including its implication to one’s health. Gain tons of information regarding his recommendation when it comes to nutritional needs of his patients depending on different situations and conditions. Also, know the importance of acid-alkaline balance and enzymes in our bodies and how it affects our health.

In this episode, we cover:

3:49   Diabetes

9:40   Improving performance through diet

18:01   Recent studies on vaccinations

25:08   Acid – Alkaline balance

29:26   Nutrition Recommendation for athletes

37:43   Nutrition Recommendation for cancer patients







Dr. Justin Marchegiani: Hey there! It’s Dr. Justin Marchegiani. I got Dr. Bob Rakowski here all the way from Houston Texas. We’re just in his neck of the wood yesterday. Dr. Bob welcome to the show.

Dr. Robert Rakowski: Happy Beautiful day. Honored to be here as always.

Dr. Justin Marchegiani: Thank you. I’m looking forward to some knowledge bombs drop here today like you always do. Well, we got this podcast on video today. So if you’re listening via mp3, check out the YouTube channel link below so you can see Dr. Bob in the flesh. So Dr. Bob, what’s new in your world of uh – Functional Medicine Nutrition?

Dr. Robert Rakowski: You know, that’s a really broad question.

Dr. Justin Marchegiani: I know.

Dr. Robert Rakowski: But let’s just say we get better – we get better, stronger, faster, smarter all the time. The research keeps unveiling that our strategies are simply the absolute best in the history of the game. You know I just had a patient come in take 8 different drugs and uh – you know, for diabetes, right? And some of those medicines just – that’s what they do. But yeah. We have people on good nutrition program where their diabetes resolves the typical case in 60 days or less. So she’s pretty excited to get her health back and uh – you know, stop taking some of those poisons.

Dr. Justin Marchegiani: Its really crazy coz in the world of Conventional Medicine, you have diabetes basically a sugar intolerance, right? Too much carbohydrate too much sugar, receptor issues, metabolic derangement. But nowhere else in medicine that if you have a peanut intolerance or a lactose intolerance, the typical treatment is you avoid the lactose, you avoid the peanuts. But only in Conventional Medicine is it – No, No, No. Keep taking what you’re intolerant to, and let’s give you drugs that shut down absorption of glucose. Let’s shut it – Let’s give you drugs like Glucophage that shut down uhmm gluconeogenesis. Or let’s just give you insulin short-acting, long acting so we can just jam that blood into the cell.

Dr. Robert Rakowski: And all of the above for this patient. So, I wish I met her 20 years ago when she was diagnosed with diabetes. But I’d say, “What happened?” “How did you get diabetes?” She says, “I was fat and I ate a lot of sugar.” It’s like, “Okay, you think that’s what caused it.” Yeah. Well, I think we have a pretty easy solution, right? Like you said, I never have to put it that way. That’s brilliant. It’s essentially sugar intolerance. It’s a carbohydrate intolerance. Uh, but now, she’s post stroke in 8 meds and a lot of them are not doing her any good. And she’s like, “I want my life back.” Well, let’s get it back. You gotta be healthy to get your life back. So-

Dr. Justin Marchegiani: And most doctors that are you know – most people that think the doctors know exactly what’s going on with this. They’re really in the dark. I worked in surgery for four years and I was the one literally holding the limbs on the diabetic as the surgeon will come in and literally tie off the arteries and amputate the limb. Hundreds of limbs passed my possession into the morgue. And I talked to these doctors as they were scrubbing out, I’d say well, “How come we’re in front of this? What’s the prevention? What’s the fore thinking so we can avoid this?” and like, it was just like over their head. They were just there doing what  they were designed to do. And that mindset wasn’t quite in play.

Dr. Robert Rakowski: You know, if you go to a surgeon, you’re gonna get surgery. If you go to a drug doctor, you’re gonna get drugs. If you go to a natural doctor, you’re gonna get uh –

Dr. Justin Marchegiani: Natural Solutions.


Dr. Robert Rakowski: Absolutely. So I got patients in here, they’d be pouring after this podcast. But uh – It’s fun to have a little – a little shift of pace. But even really, our number one focus is education. So – As long as it’s the same line, it’s what we do with every patient at a time.

Dr. Justin Marchegiani. Love it. So you’re uh – we’re kinda talking about diabetes right now. So what are the low hanging free- fruit for anyone that has a metabolic diabetes issue. You can be like PCOS coz a lot of people may not be at that diabetic level. They may have the insulin resistance and kinda be in between.

Dr. Robert Rakowski: Well, you said it first and best. You know, it’s gonna be what we called the Ketogenic Diet. But I like a healthy Ketogenic diet.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: A lot of people – lasted Atkins.

Dr. Justin Marchegiani: Uh-hmm.

Dr. Robert Rakowski: I know some things to blast him about. Like you don’t wanna have the bacon whip cream diet.

Dr. Justin Marchegiani: Yup.

Dr. Robert Rakowski: But you know what, I always tell people my favourite ketogenic diet is leans, greens, nuts and seeds. So lean meats, green vegetables, organic raw nuts, organic raw seeds. That’s a great choice. Now there are some so low glycemic fruits and berries and blueberries are awesome. But as a general rule, we’re gonna do leans, greens, nuts and seeds. We’re gonna exercise. Those are the things that can get us there. Uhm you know, I always tell people, I call them the magnets inside of your gut.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: Eat like, drink like, think like, move like, sleep like, talk like everyday if you do that.

Dr. Justin Marchegiani: Love it.

Dr. Robert Rakowski: If you do that, guess what? You can keep diabetes away.

Dr. Justin Marchegiani: I love it. That makes so much sense. And you know, you also mention about lean meats. Now, we know that conventionally, a lot of toxins will get stored in the fat. It’s typically where it goes. So it makes sense with conventional meat for sure. If we’re eating like really good pastured meat, high-quality meat, is it okay to have more full fat meats?

Dr. Robert Rakowski: Yeah. Absolutely so. Uh the president of the Swedish Grass Grows Beef Association – uh I’ve stayed with him at his farm house and a dozen trips to US, Sweden.

Dr. Justin Marchegiani: Wow!

Dr. Robert Rakowski: And they test every single lot of grass-fed beef. And the ratio of Omega 6 to Omega 3 and grass-fed animals is 1:81.

Dr. Justin Marchegiani: Beautiful.

Dr. Robert Rakowski: Which is a very healthy ratio. So you’d eat all that fat that you want.

Dr. Justin Marchegiani: Yeah. And we know if you eat the – the grain, it goes up to 30-40 to 1, right?

Dr. Robert Rakowski: Uh – you know it’s stored in so many ways. The animals get sick. They put them on antibiotics and the meat becomes more anti-inflammatory by multiple mechanisms beside the omega 3, omega 6 ratio. So, not a good strategy there. We want healthy animals. Do you know what you’re animals – Do you know what you’re food is eating? That’s important to know.

Dr. Justin Marchegiani: Yeah. Absolutely. That makes a lot of sense. Now in my clinic, when we look at blood sugar issue, some of the things I look at, obviously, A1C, uh- fasting glucose can be helpful. Uh – triglyceride:HDL ratio, fasting insulin. And even just the good blood sugar mirror to see how they do right after a meal. Kind of like a functional glucose tolerance. Just curious to get your take on that. And uh – what test are you doing in your office to look at these issues?

Dr. Robert Rakowski: You know all of the above. Everything you’ve just said. And those are pretty much gold standard solid and we also have a sugar refractometer that can measure urinary sugar which is pretty sensitive.

Dr. Justin Marchegiani: Wow.

Dr. Robert Rakowski: So it’s gonna be all sugars uh – not just uh – glucose. So that’s –that’s interesting. Coz if we do have some more sugars in the __ than glucose. It’s something called Fructosamine.

Dr. Justin Marchegiani: Fructosamine. 10-day window. Yup.

Dr. Robert Rakowski: And uh – uh – uh yeah. That’s a nice test. So quicker response for sure than A1C.

Dr. Justin Marchegiani: Great. Now I see a lot of patients that have higher A1C’s and all the other markers look good. Do you ever get false positives or just false high readings on the A1C but everything else looks on the better side?

Dr. Robert Rakowski: Not typically. But it can happen and – and so, you got to remember they don’t need value and Physiology behaves on bell shaped curves.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: So for instance, when cholesterol’s gonna elevate, that’s a functional__. Actually the uh – the glucose or the insulin is driving HMG-CoA reductase.

Dr. Justin Marchegiani: Yup.

Dr. Robert Rakowski: Which by the way is what__

Dr. Justin Marchegiani: Yup.

Dr. Robert Rakowski: So that elevates cholesterol.

Dr. Justin Marchegiani: Yup.

Dr. Robert Rakowski: It also impacts cholesteryl ester transfer protein converts HDL to triglycerides. But if those mechanism fail, those numbers can work normally. Even pretty decent or close to ideal – but being on a failure aspect. So, bell shape curves, values rise then fall like insulin, right? We can have a perfect insulin with a perfect blood sugar. Or our insulin rises, rises, rises until our pancreas fail so if we can’t keep up then it falls, falls, falls, falls. So two spots that insulin can be perfect.

Dr. Justin Marchegiani: Yeah. Very good. And that’s the issue, I think – That’s the issue really bankrupting healthcare today. I mean I Think I’ve read that the average diabetic with blood sugar issues, they’re spending $2-3 million managing the disease and it’s – it’s really interesting because in conventional healthcare, there’s like disease management, right? And then with us there’s root cause management. We’re actually getting to the root cause. As we chip away the root cause, we’re actually fixing the underlying issue. Can you talk more about that?

Dr. Robert Rakowski: Well, let’s talk about the cause issue first.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: Diabetes is the most expensive problem.

Dr. Justin Marchegiani: Huge.

Dr. Robert Rakowski: And the sick care system. That healthcare – system is sick – their expense on diabetes. And so we do live in a universe of cause and effect. So what did you do that created this challenge? People are sitting on the couch, people are eating chips, drinking Coca-Cola, not making good dietary choices. They don’t eat right, think right, move right, sleep right, poop right or talk right. And they wonder, “Gee, I wonder how I got sick?” Yeah. And doctors will monitor them and then, Well – you know, I think a good doctor would say, “We’re not starting to get out of hand here.” You know, do something a little healthier. Like if they ask them, “Can you be more specific about that?” “Well, sorry I wasn’t trained for that, you know. Maybe go see the dietician. And I haven’t ___In hospitals my diabetic patients peak up high for dessert, you know. So uhm – you really need to go to someone trained natural if you want natural advice. If you want drug advice, go to someone trained in drugs.

Dr. Justin Marchegiani: Yeah. Absolutely. I mean I always tell my patients, “When was the last time you had a good meal in the hospital?” I mean, my god, like never.

Dr. Robert Rakowski: Uh-hmm. Good point, right?

Dr. Justin Marchegiani: Yeah. Absolutely. Now you build your reputation over the last 20-30 years really working with high-end individuals, professional athletes, and then you can name the gamut of the whole field, Yao Ming, and I could think of many off the bat. But working with these guys, what’s – I mean there’s probably some commonalities that you are using, or your addressing with these high-level athletes that you’re also addressing maybe with your – you know, average day person that’s looking to improve their performance? What are those – Let’s say the top three that you can take from the professionals and extract that information for the average Joe’s?

Dr. Robert Rakowski: The big three. From the sickest to the sick and the best of the best. And that’s stress, toxins, and malnutrition. So I think any of these – how are these high level athletes stress? Well there is a performance stress, there’s a recovery stress, there’s a lack of sleep stress. My favourite stress protocol that I use over the last 5 years with a lot  of success even with lab markers is using melatonin, 1-3 milligrams.

Dr. Justin Marchegiani: Wow!

Dr. Robert Rakowski: Every waking hour. We now know that melatonin actually binds to the adrenal cortex and blocks the pituitary gland or at least buffers the pituitary cortisol. And uh – by the way, the gut makes 400x melatanonin as the brain. That’s a proven fact. So it’s not –

Dr. Justin Marchegiani: Right.

Dr. Robert Rakowski: It’s not like the melatonin crosses the blood-brain barrier. Detox – number one thing is you know, keep yourself away from toxins. So create a clean environment. Put clean clothes in your body, clean water in your body. Then you do some medical food based detox –

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: Which is really, really solid. Now we start looking at malnutrition. You know, I’ve created my own food pyramid. Now they have the plate out there which is no good at all based on how they have it.

Dr. Justin Marchegiani: Terrible.

Dr. Robert Rakowski: But based only the food pyramid, guess what? There can be food and whole natural clean healthy foods. And we’re gonna have super foods and there’s a number of those with super nature in density. And then I actually have medical foods, functional foods. And then to top that off, we have multivitamin Omega 3’s, probiotics, and vitamin D. And by the way, sicker people, they need a lot more of each of those things but you’re gonna have the best of the best in people that are fighting for their life.

Dr. Justin Marchegiani: It’s really interesting that some of the foundational information that we review everyday with average patients, these are some of the things that professional athletes aren’t even doing themselves. I remember a talk that Paul Chek gave maybe a decade ago. And he talked about being in the New York Giants uh wait room. And there was like Doritos and all this crap everywhere. And for some reason they had to do it because of the sponsorship. I just couldn’t believe it. Uhm, I remem – I recall I’m a big fan – I’m from Boston area, so a big fan of Tom Brady. I know they beat the Texans last month. So maybe a little hard feeling there. Uhm, But –

Dr. Robert Rakowski: They beat everybody last month.

Dr. Justin Marchegiani. They beat everyone. Yes, so- But Brady is the functional medicine guru, right? I mean, he told – his records say in 2008 when he had his ACL injury, that he actually got better from that. That he avoided the standard of care rehab life. He saw uh – people like yourself, get the nutrition dialled in. I mean basically eats uh – alkaline, Paleo diet. 20% meat, lots of veggies, avoids nitrates,10 hours of sleep at night, all of the high-quality supplements. And this guy is getting better 40 Years into it. At age 40 – What’s your take? Coz I think most athletes aren’t even doing these things and some are. And you’ve seen the ones that are thriving.

Dr. Robert Rakowski: Now you – you – This thing is if you master the basics yourself, you don’t need anything else.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: And I literally got that sick when promoting my real champion Kung Fu guys. But uhm – and then we’re going, “Okay, well how are you doing on the basics?” “Tell me about your diet.” “Well, it sucks, you know.” “How are you doing on your sleep?” “Well, that sucks.” “What do you drink?” “Well, that sucks.” Right. And so we’re just talking with this very very basics and you realise that the best of the best, if they sleep better, they’re gonna perform better. Quick study with the US Military, they found out that when a military gets less than 6 hours of sleep for 6 straight nights, they functioned on a level as if they’re legally drunk. So – so just imagine that, right?

Dr. Justin Marchegiani: Six hours of sleep for six months?

Dr. Robert Rakowski: Six hours for six straight nights. No, not six months, just for a week, right? And then so – do we want drunks walking with high-powered weapons? You know, that’s not a good idea. Uh – and so your cognition drops, your coordination drops, reaction time drops. All these things drop, so – When we started swinging that to the athletes – In Stanford, they had an interesting study. They just had their tennis team stay in bed an extra two hours a day. 10 hours a day within 2 weeks time, they have 17% improved performance on first serve. So sleep has been –

Dr. Justin Marchegiani: Wow!

Dr. Robert Rakowski: Our – our athletes, they’re blessed in so many ways, but yeah, they’re still misinformed like the general population.

Dr. Justin Marchegiani: Oh, absolutely. Especially the fact they’re putting wear and tear on their body so they’re breaking down their ligaments, their tendons, their joints, their tissues. And an old expression – I can’t remember who said it first, but – “You can’t make chicken salad on a chicken shit.” So –

Dr. Robert Rakowski: There you go.

Dr. Justin Marchegiani: If you have the poor quality nutrition coming in, the tendons – all those raw material and building blocks get downgraded each time. And eventually that means more time on the DL and you lose a step, then you’re out of the league, right?

Dr. Robert Rakowski: That’s exactly right. I look at Emman Smith, you know. And – and he was one of my favourite running backs and some people my age will remember him as well. But, you know – one step he went from the best of the game to barely in the game. He lost two games – two steps and he’s out of the game. Uh, but how long can you keep that well? Like you said, Tom Brady is a great example, but others pitcher and way back Satchel Paige.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: And I don’t even know how old he was when he was pitching. But he seem to be absolutely timeless. You know, Gordie Howe, the hockey player played – I believe professional hockey in six different decades.

Dr. Justin Marchegiani: Wow!

Dr. Robert Rakowski: I mean how in the world do you do that? Well, one, back then, there’s certainly a lot that are food quality.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: So, uh – pretty remarkable stuff that in today’s environment, goodluck getting good quality food. It’s just harder and harder coz our animals are malnourished and toxic. So when you do supplement – across the border, we need a supplement.

Dr. Justin Marchegiani: Love it. Totally makes sense. I remember Julio Franco the old uh – I think he was uh – outfielder I think from the Cleveland Indians. But he played into his mid-40s. And even – even Nolan Ryan from the uh – Texas Rangers. I mean he played into his mid-40s. Julio Franco – I remember reading articles of him. He had pre-made organic food uh – brought to the ballpark and everyone would look at him eating his own they’re like looking at him like he’s crazy. But the guy played 26 years in major leagues.

Dr. Robert Rakowski: Yeah. Well you look at my athletes that have had longevity, they all got early on that nutrition is important.

Dr. Justin Marchegiani: Yeah. I love it. And what are the most – I mean maybe this is gonna be individual, I know it is. But are there typical muscle imbalances where certain muscles aren’t turned on appropriately that you’re seeing across the board in some of these athletes?

Dr. Robert Rakowski: Well, let’s just go into general population.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: ____ In Geology, there’s something Specific Adaptation__ So we sit longer, we get better at sitting. So –

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: You know it starts pulling our lumbar spine into lordosis. Our spine compensates, we get forward leaning posture. Uh – you know, most of us have our shoulders drawn up, rather than down and back like they should be.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: And there’s a number of imbalances. But literally the imbalances seem universal in our society. And its’ gonna be the – the – the – like what I just described__with shortened hip flexors. So when you do –

Dr. Justin Marchegiani: And that creates reciprocal inhibition with the glutes. So then your hip extension, you’re gonna be utilizing the lower back versus hip extension for the glutes. So then you get lower back pain, right?

Dr. Robert Rakowski: Yeah. I mean, by the way, you’re gonna lose a step or two or three if your glutes aren’t firing, right? That’s the most __ on a solid splint is that glute causing that hip extension, so – Yeah.

Dr. Justin Marchegiani: Absolutely.

Dr. Robert Rakowski: That’s uh– across the board, super important.

Dr. Justin Marchegiani: One of my biggest 2 investments that I made in the last two years is I got a stand desk that can go up and down. And I also got a walking treadmill that could slide under the desk. So when I see patients virtually, like we’re talking on Skype now, I literally  walk 12 miles a day, 60 miles a week while seeing patients.

Dr. Robert Rakowski: Man, that’s awesome.

Dr. Justin Marchegiani: And isn’t that great? It’s amazing.

Dr. Robert Rakowski: And why these companies don’t introduce what treadmill does? You know, I read a book called, Drop Dead Healthy, years ago.

Dr. Justin Marchegiani: Oh, yup.

Dr. Robert Rakowski: It was a writer from New York magazine. And one of his tips was, “Hey, if I’m gonna sit around and write all day, why don’t I just get a standing desk with a treadmill?” And he’d walk 1.5 miles per hour with a 3% incline.

Dr. Justin Marchegiani: That’s what I do.

Dr. Robert Rakowski: And just type away and had his work and sure enough, burn calories to get healthy. Fire the muscles, stay young and get – and be productive at the same time.

Dr. Justin Marchegiani: Love it. Makes sense. You did a YouTube video, I think it was a Facebook video, uhmm maybe a year or two ago. And you touched upon the MMR Vaccine. I was just kinda curious kinda what your thoughts in – in general? I mean we can touch upon it here, but you brought up – you know, when you speak from it, you’re talking about actual peer-reviewed research. That’s why I love it. It’s not a lot of emotion behind it. What’s your take on that? And what are some of the most recent studies you’re seeing about the MMR? Just vaccinations in general?

Dr. Robert Rakowski: Well, luckily the conversation is coming into the light.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: And when you walk at the data right out of CDC you’ll find out that death rate from infectious disease drop 91% –

Dr. Justin Marchegiani: Yup.

Dr. Robert Rakowski: From basically you know, 1900 to 1964 when they started this – started the mass vaccinations. And it hasn’t gone down even a bit. And so – is there justification for some vaccines? Maybe for some kids but certainly not 76 before the age of 6. Uhm – when you look at the child’s immune system, it’s not really fully functional until the age 2. And so they generally are not gonna respond to vaccines. So if you’re injecting a new born with toxins that their immune system isn’t gonna respond to, how can you have anything but a downside to it? So I’m just very much for people making an educated choice. So let’s just look at education for a moment. Guess who does not vaccinate their children? They found out it was people in the highest income quartet, right? The highest IQ, right? And – and therefore, whether we think rich, smart people don’t love their kids –

Dr. Justin Marchegiani: Exactly.

Dr. Robert Rakowski: And the answer is no, they love them enough to look into what’s going their bodies and say, “Hey, something’s not right in this picture.”

Dr. Justin Marchegiani: Yeah. And I totally agree. And if you You look at the World Health Organization info mortality rate, we’re at number 40 just behind Cuba. And if you look at some of the Scandinavian countries that are in top 10, they’ve done some epidemiological studies looking at the trend vaccinations versus the mortality rate. And in- in like Finland, Norway those type of countries only have about 10 Vaccinations in for kids for the first I think 4-5 years, where we have 40 to 50. So these countries are top 10 and they have 75% less vaccinations. So they obviously know something different than we know, right?

Dr. Robert Rakowski: I think they’re not as swayed by money.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: As our government. So by the way, the top lobby of our US government. Number one is gonna be the NRA, number two, pharmaceuticals.

Dr. Justin Marchegiani: Yeah. Interesting.

Dr. Robert Rakowski: So – pretty basic. Yeah.

Dr. Justin Marchegiani: And people also forget, too. The uh – the CDC, I think, make $68 billion dollars a year of off vaccine patent. So there’s a little bit of a conflict of interest there. Also, uhm – you talked about this, too. It’s interesting. In one of your lectures a few years back, you talked about the uh – the Hannah Poling issue. Hannah Poling was vaccine injured. Interesting enough, her father was a neurologist, her mom was a lawyer. So she had pretty good representation in the vaccine courts. One of things that came out of there, I think she had autism and they said that she had autism because she had a potential mitochondrial defect. And very interesting because if the government is admitting that there is potential autism from mitochondrial defects, are we screening mitochondrial defects? How do we even know it? So it’s interesting that that’s out there but we’re not even screening for that. Any take the mitochondrial defect aspect?

Dr. Robert Rakowski: I believe that the stats are just about the exact same challenge that she has. It’s about 1 in 50. But you have to remember that she was developing perfectly normally uh- and now, all of a sudden there’s boom extreme dose of toxins causing extreme brain inflammation uh in – by the way, the brain is the most energy dependent system in the body. So part of that spiralled her into a downward spiral. But to the point that the mitochondria alone is – is blatantly broad.

Dr. Justin Marchegiani: Uh-hmm.

Dr. Robert Rakowski: Uh – uh and so, you know–

Dr. Justin Marchegiani: Right.

Dr. Robert Rakowski: Plenty of these kids that are gonna have mitochondrial problems are more likely to be injured by the vaccine but it’s not a prerequisite to have a vaccine injury.

Dr. Justin Marchegiani: Now, exactly. Yeah.Totally agree. Any other thoughts on that? Any other comments or research articles that you’re coming up?

Dr. Robert Rakowski: Oh, boy. You know, so – So Hannah got a $20 million settlement.

Dr. Justin Marchegiani: Phew!

Dr. Robert Rakowski: And what’s pretty fascinating is – is Sanjay Gupta –

Dr. Justin Marchegiani: Yup.

Dr. Robert Rakowski: Interviewed Julie Gerberding who was the head of the CDC at the time. And she never answered any question directly. And she just basically said, “You know what, very rare case. Parents, whatever you do, please make sure you go out and make sure your kids get their vaccines.” And after that, after she retired from CDC, she got some –

Dr. Justin Marchegiani: Merck.

Dr. Robert Rakowski: mega contract to be a spokesman for a bright and major drug company –

Dr. Justin Marchegiani: Merck. She’s the head of vaccine research of Merck.

Dr. Robert Rakowski: Absolutely insane, right? So uhm – you know I’d like to hope that somehow, someway in their grey matter they’ve really think that this is a good service for humankind. But oh my gosh, there’s plenty of educated people who’d argue with that. So what’s the stance? I think everybody should get educated.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: Everybody should get the right decision and have the freedom to make the right decision for their child.

Dr. Justin Marchegiani: And I don’t personally think vaccines cause autism. It can’t be causal because  it would be a one-to-one relationship. Everyone that got a vaccine, would have autism. But we know there’s definitely stressors out there. GMO’s, heavy metals, whether it’s- forget mercury. It could be aluminium, it could be phthalates, it could be squalenes. It could be other compounds. It could just be antigenic load from too many at once. Uh – leaky gut, uh – babies not being breastfed, right? All these different stressors could add up and make someone more susceptible. What are your thoughts on that?

Dr. Robert Rakowski: I agree with you. You know, but let’s take it a step further. Let’s look at risk-benefit always. I mean, look at the risks of these diseases, it’s relatively minor in the population right now. You know, my kids all got the chickenpox. And –

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: You know, none of that – it never lasted more than more than – more than five days. My son got the whooping cough. He beat it and got a lifetime immunity. I had a kid come into my clinic that actually have Rubella. And so found out, I took him home to play with my kids. My kids never got sick. You know, but uh – you know, whether you’re exposed or not, at least there’s a possibility that you can’t beat a natural immunity and a healthy body. And the data is really questionable. What is the risk-benefit? I think for healthy kids, especially the way it’s going right now, it’s more on the side of the risk then benefit.

Dr. Justin Marchegiani: Yeah. That totally makes sense. Uh looking at all the things that are happening to your clinic, is there any new things that you’re delving into clinically right now?

Dr. Robert Rakowski: Uh – Well, there’s the statement there. There is nothing new under the sun, right?

Dr. Justin Marchegiani: Yeah. Fundamentals.

Dr. Robert Rakowski: We always get better, stronger, faster, smarter at what we do, but like you said, the fundamentals. How many people have really mastered the fundamentals? And not many, right? And even if they have, they’re coming in saying, “I’m totally awesome. I feel lots of the charts are amazing. Do you think you can – game up a little bit more?” Uh, so it’s hard to beat the fundamentals, you know. Everybody always wants to come up with a shiny new penny. But reality is you can’t beat good, clean, healthy living. And – and you highlight it. There’s a lot in the basin –

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: And just focus and discipline and then the magnificent seven.

Dr. Justin Marchegiani: Totally makes sense. And what are the foundational lab testing – I mean, obviously we know you’re drinking clean water, eating organic food, you’re doing all that good stuff, your sleep is probably dialled in, you’re exercise is dialled in. What are the more nuanced things you’re doing right now to assess your health? Lab tests or uh – treatments? What’s happening in your neck of the woods?

Dr. Robert Rakowski: You know, in terms of real subtle things, we’ve been doing this for decades at this point. The pH Balance –

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: Probably doesn’t get enough press for being so critical. So I always tell patients every single enzyme in our bodies is pH dependent. You know our hormone’s pH dependent. And as we look across the board, we see the sickest people have the worst acid- alkaline balance. Their buffering is actually terrible. Uh – and so how do we buffer it? We buffer it with good elimination, good detoxification.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: High Levels of – of nutrients, quality food choices – But I think pH is one of those markers that we need to spend more time pursuing.

Dr. Justin Marchegiani: Interesting. And how much this diet and food uhm – affect pH? I know we’ve talked about this before. A lot of people say, “Well, we cut out meat.” but then we know that grains are actually 10x more acidic than meat as well. And we know that inflammation plays a huge role on that. What’s your take?

Dr. Robert Rakowski: Well, we have to understand that every process that we have that makes energy, makes acid.

Dr. Justin Marchegiani: Yes.

Dr. Robert Rakowski: So as I explained to doctors and the patients as well, oxygen goes into the cell, product comes out, converts oxide and the one in the blood can form carbonic acid.

Dr. Justin Marchegiani: Carbonic acid. Yeah.

Dr. Robert Rakowski: A hundred trillion cells doing – a trillion times a day. So as we start looking at this process, the Pharmacology Journal say this – They say, “Look, how much acid you eat a day? Maybe a 100 units.” “How many do you produce by living? Probably 15,000 units.” So we have at least a dozen different buffers against acid inside the cell and outside the cell. So we got proteins, we got phosphates, we got minerals, we got bicarbonate buffer. And all our elimination routes get rid of acid. So uh – as I tell patients who contributes very little to acid burden, but it’s basically what makes up our acid buffers. So we wanna make good choices.

Dr. Justin Marchegiani: So what you’re saying is adding the inflammatory foods in there will increase the acid but making sure nutrient rich, lots of greens, lots of rich minerals, magnesium potassium. Those things are gonna help buffer a lot of the – out. A lot of the acidity.

Dr. Robert Rakowski: Well said. Yeah. That’s exactly right.

Dr. Justin Marchegiani: What other lifestyle things are creating more of an acid environment?

Dr. Robert Rakowski: Stress.

Dr. Justin Marchegiani: Yeah. So just emotional stress, physical stress. Yeah.

Dr. Robert Rakowski: All of the above. When you’re- you’re running on a fight or flight mode, understand that the first organ that’s affected is the liver. The second organ that’s affected is the kidney. The third affected organ that’s affected is the brain. Higher-level cognition drops. And so we might not necessarily be a fight or flight circumstance but if we’re sitting under a light of a blue spectrum, where I got a nice screen in front of my computer house –

Dr. Justin Marchegiani: Nice.

Dr. Robert Rakowski: We have a blue blocker app.

Dr. Justin Marchegiani: Yup.

Dr. Robert Rakowski: That it’s – it’s actually blocking the blue light. But I’m being bombarded with blue light. My melatonin’s suppressed, my cortisol’s high. I – I basically am not controlling my stress hormones. I’m inflamed and I’m in trouble, so. Several strategies like that. Modern life creates modern challenges and we’re just beginning to see. Wow, okay they made it so this stuff has a real downside to it. We need to deal with it.

Dr. Justin Marchegiani: So a lot of people may justify a vegetarian-vegan diet because of this acid-alkaline theory. So, you know, looking at a pH chat of food and only choosing foods that are seven or above. You- you’re okay choosing some foods on the acidic side, like high quality, clean lean full fat meats that are good quality, etc.?

Dr. Robert Rakowski: We are omnivores.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: I mean, we have canines.

Dr. Justin Marchegiani: Yeah. Incisors –

Dr. Robert Rakowski: For the purpose of tearing meats, right? So –

Dr. Justin Marchegiani: When you look at the fact there’s certain things we absolutely can’t get from plant based diet. We can’t get B12.

Dr. Justin Marchegiani: Right.

Dr. Robert Rakowski: And as a general rule, we don’t get high enough quality protein and we don’t get  bioavailable iron. So there’s a number of factors that come in. We just wanna make  smart food choices. Predominantly plant is good, you know. You know that’s a real good rule. Michael Pollan who work on the book, “In defense of Food” –

Dr. Justin Marchegiani: Yup.

Dr. Robert Rakowski: His top rule is eat food not too much, mostly plants.

Dr. Justin Marchegiani: Mostly plants –

Dr. Robert Rakowski: That’s really solid advice.

Dr. Justin Marchegiani: I mean look at Tom Brady. He’s a big acid-alkaline guy. 80% vegetables, 20% meat. I think that’s a pretty good way to go for a lot of people.

Dr. Robert Rakowski: Yeah. And you look at his body mass, right? And his – his exercise burden. If that’s good enough to keep him in shape, why wouldn’t it be good for the rest of us?

Dr. Justin Marchegiani: And what’s your take on vegan or vegetarian people that are excelling in professional sports? You work a lot with these people. I know there are people out there that say it. My theory is they have to be doing a whole bunch of pea protein or hemp or rice protein. Something to get the extra aminos in there. What’s your take?

Dr. Robert Rakowski: Well, they are. Certainly if they’re seeing meats. We can manage mind to the lean tissue breakdown but there are also supplement branch in amino acids, they’re doing B12 injections. So, uhm – you know, there’s a way but it takes a lot of effort. And a lot of supplementation on a vegetarian based diet.

Dr. Justin Marchegiani: Yeah. Plus you don’t get the rich sulfur amino acid the 12 that run those glutathione detox pathways, too.

Dr. Robert Rakowski: Absolutely. They can get some in cruciferous vegetables but it’s certainly a higher concentration in meats.

Dr. Justin Marchegiani: Plus I noticed too, you have to really combine your, you know, rice and beans for instance. You really have to combine your proteins well because there are some deficiency in methionine and lysine which are really important for let’s say producing carnitine. Run the carnitine to burn fat for fuel. So you really got to combine things well. But if you look at, let’s say, rice and beans, you know,15 g of protein to 75 g of carbohydrate. People that are maybe insulin resistant, that may be a little bit too high in the carb side.

Dr. Robert Rakowski: I’m with you on that. You know, I mean people – we only need to find a diet that works and we need to find a diet that makes sense. And for the most part to me, the  vegetarian diet doesn’t make sense for too many people.

Dr. Justin Marchegiani: Got it. That makes sense. So just looking at kinda like your pre and post workout, you know, set ups with your professional athletes. What does that look like? So you get them ready for the workout. Are they doing a shake before? Are they doing something during? What are they doing afterwards to recover? And what do you recommend supplement-wise pre and post?

Dr. Robert Rakowski: Well I did train them more than—and there’s a before training and after that’s required. So there’s plenty of data just depends on what kind of training. But branch and amino acids help maintain the lean mass.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: The electrolytes, the fluids, and all that.

Dr. Justin Marchegiani: Yup.

Dr. Robert Rakowski: He’s not gonna eat a meal. You know, meal is gonna take a lot more time to digest than uh – shake. And so I usually want them to eat a minimum of 2 and a half hours    in front of an intense Workout. So it’s at least well digested. And that should be not a super heavy meal, right?

Dr. Justin Marchegiani: Yes. Coz if it’s – once in the stomach, it’s not gonna get to the extremities or if you’re still eating, your digestion is gonna be compromised. So I really like a prework out shake, a post work out shake and something simple during training. Nothing’s gonna tax the digestive system. Pre form amino acids, branch and amino acids, electrolytes and fluids during the training.

Dr. Justin Marchegiani: Typically, with the electrolytes, will there be a little bit of a glucose or fructose with that?

Dr. Robert Rakowski: I do. I do some fructose. Now we’re looking at these athletes that need fluid replacement and electrolyte replacement. They’re training plenty hard. Fructose has ¼ the glycemic index of glucose. With that said, post workout, for certain athletes, there’s a benefit. Actually spiking insulin, lower cortisol.

Dr. Justin Marchegiani: Lower cortisol, yeah. Bingo. Makes sense. Are you using a product like with the Endura, with the electrolytes and with the extra fructose?

Dr. Robert Rakowski: Yeah. So I – I use a couple of different products. One is Endura and we’ve got a product called, Dynamic Fruits and Greens, which is a powder based of 20 different organic super foods, so. Taste good, goes down good, and certainly works good.

Dr. Justin Marchegiani: Excellent. It’s very, very cool. So are there any challenging cases that have come into your office at all recently?

Dr. Robert Rakowski: Yeah. Everybody has their own unique challenge. Uh – you know, probably the most recent real earth-shattering cases, I have one that it was probably somewhere you like to describe when you go to the foot to be amputated.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: Uh, she was – she was scheduled for an amputation. The first thing I saw was a picture. I never cover the foot of just a few days. So I added a dose every single waking hour to kill infection to re-enhance uh – circulation to control the control the blood sugar. I would say two weeks she had a tremendous shift in the color of her blood-

Dr. Justin Marchegiani: Wow.

Dr. Robert Rakowski: A lot of gangrene started to recede. Uhm – we got pictures of the entire process.

Dr. Justin Marchegiani: Wow.

Dr. Robert Rakowski: But literally, she did auto like a tips –

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: Uh for the toes a lot. But she kept the rest of the foot fully functional. But what’s better about that case is, at first she was taking a mega dose of insulin and half a dozen drugs, and they were all failing. By the time we were done with her, she was taking just the lowest dose of insulin since her diagnosis is you know, since childhood age, she was diabetic. And the no other drugs and really the tissue help up the entire body improve dramatically.

Dr. Justin Marchegiani: Wow. Amazing. I know you mentioned earlier but taking mega doses are you know, higher amounts of melatonin to help increase uh – antioxidants and such. Uh, tell me about the feedback loop. Do you feel like taking that much in for how long – will that affect the feedback loop of the, you know, gland talking and making melatonin?

Dr. Robert Rakowski: It’s highly improbable.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: That the melatonin cross the blood brain barrier. So the Gas – World Journal of Gastroenterology shows that the gut makes 400x times melatonin as the brain. The gut also makes the majority of the serotonin so that’s – that’s nothing new to people who have been studying that. So it’s unlikely that it will cross the blood-brain barrier. And what – the reason I believe is number one, sleep nutrient, is because it puts the break on cortisol. But I only do that for 7 to 10 days.

Dr. Justin Marchegiani: Because I have ___ and maybe a person’s own production could become altered. So we do it to have a quick shift in the metabolism memory__So I haven’t seen any that’s had challenged it. And on the flipside of that, I’ve seen plenty of people that have been feeling better than they have in decades doing that for a short period of time.

Dr. Justin Marchegiani: And when you recommend hydrochloric acid to your patients, do you feel like giving hydrochloric acid affects the feedback loop at all with gastrin and HCL production in general?

Dr. Robert Rakowski: Certainly can.

Dr. Justin Marchegiani: Uh-hmm.

Dr. Robert Rakowski: So what we’re gonna do is, we do a hydrochloric acid challenge.

Dr. Justin Marchegiani: Uh-hmm.

Dr. Robert Rakowski: Which is actually defined by Jonathan Wright –

Dr. Justin Marchegiani: Uh-hmm.

Dr. Robert Rakowski: Over 25 years ago. But basically, when people eat their meal, they’re gonna try supplementing with hydrochloric acid coz if they have a burning in their gut, they probably don’t need it. That’s too much HCl.

Dr. Justin Marchegiani: Uh-hmm.

Dr. Robert Rakowski: Uh they should really have a nice warming sensation, uh –but most people wouldn’t get that. And so what we do is we have to do it after the meal so the body is gonna release whatever they’re gonna release. Then as we start enhancing the digestion to the proteins, the minerals, and to the essential nutrients, the body can be more effective at producing the HCl. Uhm but– you know, we don’t want people to__

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: The guideline is the lowest dose for the shortest duration. So as soon as they can start titrating down their own dose, uh- and by the way, let’s say, you start taking uh- let’s say, 4 hydrochloric acid tabs.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: And you have to do that for a few weeks. Also, and 4 creates a little uncomfortable sensation. Guess what? For now, 3 ½ for 3 and then ultimately, we’d like people to be able to wean off it a little bit.

Dr. Justin Marchegiani: Yeah. That’s really good general idea. And regarding enzymes, do you like taking enzymes before, during or after a meal?

Dr. Robert Rakowski: It’s gonna do different things.

Dr. Justin Marchegiani: Uh-hmm.

Dr. Robert Rakowski: And so enzymes away from food, there’s actually a specialized supplement in the gut called an M cell. And the M is for macromolecules. And in a pediatric gut, new born infant section has a ton of those cells. And by the way, when you look at mother’s milk, it has immunoglobulins in it.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: That’s passive immunity.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: And the only way that it can get to the infant system is by being absorbed intact so they have a higher concentration in each cell. So we all have the ability to absorb certain macromolecules intact. If you take enzymes away from food, it have a number of systemic benefits. Take it with food, I always tell people it digest food. But away from food, it digests into the system like scar tissue, like infection. And there’s even date suggesting that it’s anti- cancer.

Dr. Justin Marchegiani: Yeah. The serrapeptidase enteric coated enzymes work phenomenal. I used a company about called World Nutrition. They do really good pepsin. Great research on dissolving cancer and such as well, tumors, too.

Dr. Robert Rakowski: It’s fascinating. You know the book, “Wellness against all Odds” Started 30 cancer patients off of being cancer with nothing but actual remedies. One of the things they did was natural enzymes and pancreatic enzymes.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: Nicholas Gonzalez.

Dr. Justin Marchegiani: Gonzalez – has passed.

Dr. Robert Rakowski: I had a few years ago, last year.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: Last year.

Dr. Justin Marchegiani: Last July.

Dr. Robert Rakowski: He published the longest survivability of non-operable pancreatic cancer patients.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: And the only intervention was pancreatic enzymes. So it’s something we need to dive into and look at.

Dr. Justin Marchegiani: I think it’s excellent. Yeah. And you have quite a bit of experience dealing with cancer patient. I know we can do a whole podcast on this. But what are the low hanging fruits dealing with cancer patients? I think you already mentioned the ketogenic diet. So you may – you may add that in there. But what are the top three things that your – we should be listening to or focusing on with cancer?

Dr. Robert Rakowski: Well, you started out right with ketogenic diets.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: We actually did a rat study within a ketogenic diet and I think the exact statistic was it was something like 50, 58, or 59% longer than people who did not eat ketogenic.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: The second thing is gonna be tons – by the way, the entire diet should be organic. But –

Dr. Justin Marchegiani: Of course.

Dr. Robert Rakowski: fruits and vegetables. So-

Dr. Justin Marchegiani: Tons –

Dr. Robert Rakowski: Study goes way back but people that eat the least fruits and vegetables get most cancers than those eating the least. I mean, here’s one that people may not think about, but again, in the book, “Wellness Against All Odds”, daily coffee –

Dr. Justin Marchegiani: Yup.

Dr. Robert Rakowski: Everyone of this patients did that.  And that’s a great way to get the liver dump bile and toxins.

Dr. Justin Marchegiani: Yup. I know you have a little slogan here –

Dr. Robert Rakowski: And if we go –

Dr. Justin Marchegiani: Go ahead.

Dr. Robert Rakowski: Uh – I was gonna say if I tell them one more-

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: But since we’re on the topic of melatonin, National Cancer Institute, talked about mega doses of melatonin at bedtime, 40-50 mg.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: And these patients that have inoperable cancer, live longer with less tissue breakdown. So I think what you’re going with is not by jingle but savaging that live jingle.

Dr. Justin Marchegiani: Yes.

Dr. Robert Rakowski: Way back when 20 years ago, there was a jingle that was the best part of waking up was Folgers in your cup.

Dr. Justin Marchegiani: Yes. Let’s hear it.

Dr. Robert Rakowski: Now the best part of waking up is Folgers in your butt.

Dr. Justin Marchegiani: Yes, I love it.

Dr. Robert Rakowski: But we certainly have better coffee choices, right? We like organic coffee and –

Dr. Justin Marchegiani: Of course.

Dr. Robert Rakowski: But the top super food that is real nice for drinking and detoxing, if that’s how you wanna use it.

Dr. Justin Marchegiani: Yeah. Everytime I see a Folgers commercial now I flashback in to you in seminar, singing that jingle there. So –

Dr. Robert Rakowski: Yeah.

Dr. Justin Marchegiani: Love it. Very cool. So we have ketogenic diet, we have uhm –coffee enemas, obviously the organic greens, organic diet. Anything else? Any other low hanging fruit?

Dr. Robert Rakowski: Well, you have to look at stress management.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: So –

Dr. Justin Marchegiani: Sleep, too.

Dr. Robert Rakowski: The top two enemies of the immune system are gonna be stress and sugar. And  then you threw in sleep in there. You wanna get good sleep. But the first immune cell that drops in a high stress response is a natural killer cell. So daily meditation, visualization. These are things that are proven to have anti-ageing, anti-cancer, certainly long__

Dr. Justin Marchegiani: Yeah. I think the World Health Organisation put shift work. You know, essentially not sleeping when it’s dark out in the same category, in the same cancer category as asbestos and cigarettes smoking. So we know, you know, it’s a non-substance carcinogen.

Dr. Robert Rakowski: I don’t really know why it’s even legal to still do that, you know.

Dr. Justin Marchegiani: I understand that some people need to work the night shift, work the night shift. The idea of shifting your clock so frequently is just so harsh and you’re right. The data is overwhelming. Nobody should do it. It’s toxic on every level to the body.

Dr. Justin Marchegiani: And it’s funny, too, because the people you think of with shift work, you think of doctors and residency, right? The ones that are standing up all night, ER docs, people that are on-call. The people that are supposed to be promoting health will actually making them the sickest. And I think there’s statistics that the average MD lives 10 years less than their average patient.

Dr. Robert Rakowski: Years ago, there was a special on TV – on Youtube uh –and Impaired-

Dr. Justin Marchegiani: Yup.

Dr. Robert Rakowski: And they found out that among all the professions that the medical doctors have some of the highest risk of drug and alcohol dependents, uh – clinical depression.

Dr. Justin Marchegiani: Yup.

Dr. Robert Rakowski: So we gotta take care. These are good people. They’re not in the good system but I hope they got involve to help people. Hey, emergency medicine is great. If you need medicine, medicine is great. But listen, we don’t need to be drugging every man, woman and child for every made up malady on planet earth.

Dr. Justin Marchegiani: Absolutely.

Dr. Bog: It’s just crazy.

Dr. Justin Marchegiani: Absolutely. Absolutely. I had a conversation with Paediatric Oncologist over the weekend. And we’re talking about ketogenic diets and we’re talking about sugar. And one of the most interesting things is oncology – there’s very little nutrition given about cancer. I mean I’ve had many patients seen on-call and they’re like, “No, diet has no implication in it.” And they’ll even don’t take your antioxidants, don’t take your vitamin C, don’t take your curcumin for tumor while we’re doing treatment. So that – that’s always very irritating. But the test that they use to look at cancer, the PET scan, right? Uh Positive Emission Tomography. What the test is, it’s basically giving someone some radioactive glucose. And seeing where that glucose goes because the cancer cells are soaking it up. So we know that we’re using these testing to test in conventional medicine to see where the tumor is going. So essentially we’re feeding it during the test so we can get a radiograph picture. But we’re not even telling people to not eat the foods that’s feeding the cancer in the PET scan got begin with.

Dr. Robert Rakowski: Complete and total disconnect, you know.

Dr. Justin Marchegiani: Total.

Dr. Robert Rakowski: It is uh – cancer cell takes up glucose at about 10x the rate of every other tissue in the body. So, yeah. You nail it right on the head. You know, when you explain it to patients as we just have, they get it. And you know, I got a friend right now who’s finishing  Osteopathic- college. Just an absolutely amazing guy. And he always tells me, he says, “Bob, a big part of education is education against natural medicine.” You know, and a lot of people buy it. But lie in sinker. And that’s why we’re such a sick nation and we started a trillion dollars on sick care.

Dr. Justin Marchegiani: Wow, love it. I mean you said it just so succinctly. Well, is there anything else Dr. Bob, on your mind that you wanted to bring to the listeners?

Dr. Robert Rakowski: You know, it’s always such a joy connecting with you. But I think we hit it pretty well. We don’t need the real extravagant about how we proceed with health. You know the basis of health is love, do what you love, love what you do.

Dr. Justin Marchegiani: Yeah.

Dr. Robert Rakowski: Love yourself, zealously inspect what you put everything in your body. Have a purpose. And in our environment, we need to have discipline. So I was just uh – I’ve read 6 books by Navy Seal in the last year.

Dr. Justin Marchegiani: Wow.

Dr. Robert Rakowski: And listened to a podcast by Navy Seal. But yes, it says “Discipline Is Freedom” you know, and – and so, one of our mentors said we all must suffer one-two pain. The pain of discipline or the pain of regret and disappointment. If we start living an undisciplined lifestyle, eating the garbage that’s stale, watching the garbage that’s on TV, drinking the garbage that they promote to us, guess what? Garbage in, garbage you will be. So uh- master the basics, be very, very careful about everything that you allow in your environment, especially bad TV. I think that’s been my one of my most recent personal discipline is no more TV for about four years and I don’t know that I’ve missed anything. I mean, no news, nothing like that. I haven’t missed anything that happened in the world. I heard we had a presidential elections.

Dr. Justin Marchegiani: Hahaha

Dr. Robert Rakowski: But I mean, seriously, right? How many of us really need to be immersed in the bad news every single day? It’s just crazy.

Dr. Justin Marchegiani: Totally makes sense. And it’s great that you are a physician that totally embodies health. Your practicing and promoting all of it. You’re telling to your patients yourself so you can be a shining example of that.

Dr. Robert Rakowski: Well, back at you. Uhm – when we talk about shining, it’s funny, I’ve been training mixed martial arts and some of my patients look to me, they said, “you get punched in the eye this weekend.” “No, I was playing basketball. We played six hours of basketball.

Dr. Justin Marchegiani: Wow.

Dr. Robert Rakowski: Went up for the board and flicked an elbow to the eye. I wish I had a better story than that. You know, but it’s fun playing basketball with my son who’s 23 and fit.

Dr. Justin Marchegiani: Wow.

Dr. Robert Rakowski: Playing with him for six hours, and everybody else, you know. It’s just – you know, healthy living has so many awards and rewards. I personally don’t understand how can somebody make a choice other than to maximise their wellness. Coz it’s a beautiful way to live longer around this planet and contribute.

Dr. Justin Marchegiani: Absolutely. And last question for you. If you’re stuck on a dessert island, and you only can bring one supplement, one herb, one whatever, what is it?

Dr. Robert Rakowski: Well you know, number one super food I’m planning to get is Ghanaian donuts. It’s got the full complement of vitamins, amino acids, proteins, carbohydrates, fats, fiber and water. I uh – and so-

Dr. Robert Rakowski: It’s considered to cause a sync in nutrition perfection. So that’s what I’m going with. But  let me go with my navy seal buddy. They said, Hey, if they drop you out in any of the world, and you can only have two things with you, whatever weapon, whatever you would take is I’m gonna need two things.  I need oxygen and I need water. And he says the Seals without oxygen, they realize they need it. They go without water, they realize they need it. You know what, guys like us, we can fend for ourselves just give us some air so our brain can work and give us some water so that we can function for about 5 days. Five days anywhere, we’re gonna be okay. We have enough savvy to find what we need to survive and make the world better.

Dr. Justin Marchegiani: Again, anyone that’s listening, thedrbob.com (T-H-E-D-R-B-O-B.com) Dr. Bob lectures to help professionals, physicians, nutritionists, nurses and he also has some excellent coffee in your website, too. I know you’re really big in the coffee that you mentioned as well. So feel free to check out Dr. Bob.  I think you’re also available for appointments worldwide as well?

Dr. Robert Rakowski: Yeah. You gotta love this technology, right? So I do Skype on occasion halfway around the world. We have to get our timing just right. Uh – I always prefer treating patients face-to-face just kinda face-to-face is okay. But I’d rather see them in person. But guess what? We got some pretty good successes across the planet. Just with a different eye looking at the data that they have.

Dr. Justin Marchegiani: Awesome, Dr. Bob. Thank you so much for what you do.

Dr. Robert Rakowski: I appreciate it. You always enjoy making the world better.

Dr. Justin Marchegiani: Thank You.



Natural solutions for high blood pressure – Podcast #117

Dr. Justin Marchegiani and Evan Brand dive into a discussion about high blood pressure, something everyone is all too familiar with, and they explain what the root causes are and how you can manage it conventionally and with functional medicine.

Find out what nutrient deficiencies can be caused by blood pressure medications and what you can do about it. Discover how you can manage your blood pressure in the long-term with functional medicine. Also learn some tips on what to eat during the holidays and how to get that mouth feel while eating good food when you listen to this podcast.

In this episode, topics include:

01:45   High Blood Pressure Overview

05:39   Blood pressure myths

10:46   Mechanisms

12:04   Nutrition and stress

20:10   Lifestyle







Dr. Justin Marchegiani:  Hey, there! It’s Dr. Justin. Evan, how are you doing today, man? It’s almost Christmas.  December 23rd here, really excited for the holidays. How you doin’?

Evan Brand:  I’m as excited as you are.

Dr. Justin Marchegiani:  Great! So the question is have you been a good boy this year?

Evan Brand:  I’m on—I’m on the good list.

Dr. Justin Marchegiani:  Good, awesome!

Evan Brand:  What about you? Are you on—are you on the nice or the naughty list?

Dr. Justin Marchegiani:  Of course, I’m on the nice list. Now the question is, are you gonna leave some Paleo cookies out for—for Santa, or are you gonna leave some—some glutinous cookies out for him?

Evan Brand:  We actually did buy some organic Annie’s cookie for a Christmas party. I will probably not be partaking in them even though it’s organic which is great there’s the wheat, so I will be avoiding the wheat. I’ll probably buy Miracle Tart for myself for Christmas since I’m part Santa.

Dr. Justin Marchegiani:  Yes, exactly. That’s the—the Hail Mary tarts, right?

Evan Brand:  Yes, those are so good. There’s only one place in the whole city you can get them here and so that’s where I go to—to get them.

Dr. Justin Marchegiani:  Do you guys have a Whole Foods down there in Louisville?

Evan Brand:  Yeah, we got Whole Foods. They don’t stock them there though. They stock them at this little local place called Rainbow Blossom. They have random things like Epic. They have Epic products. They have their pork rinds and that’s the only place you can get him.

Dr. Justin Marchegiani:  Wow.

Evan Brand:  And they’re really darn good.

Dr. Justin Marchegiani:  Wow. Very cool.

Evan Brand:  You know what I’m talking about? Epic?

Dr. Justin Marchegiani:  Yeah, the Epic bars you mean?

Evan Brand:  Have you seen them?

Dr. Justin Marchegiani:  The Epic bars?

Evan Brand:  No. Yeah, but they have pork rinds now. Have you seen them?

Dr. Justin Marchegiani:  Oh, I have seen them. I have patients that just got some recently/.

Evan Brand:  Yeah, the pastured pork rinds. They’re really good.

Dr. Justin Marchegiani:  Gonna have to get them for sure. I love pork rinds.

Dr. Justin Marchegiani:  Love it. Well, we talked pre-show that we were gonna chat a little bit about blood pressure. We really haven’t gone into that so much.

Evan Brand:  Yeah, I mean this is common. Just some statistics at a glance, you got 70 million Americans and 1 billion people worldwide with high blood pressure, and if it’s left untreated you run into many, many, many issues. The biggest one that people probably know of is a stroke, and one time probably 25-30 years ago my grandmother had high blood pressure so high that she felt a shooting pain in her brain. So she went to the emergency room. She had my grandfather take her in and her blood pressure was over 220 by maybe 150, 220/150 something like that, just insanely high that so high that the nurse freaked out and immediately, immediately took action to get the blood pressure down. So this is not always the way that people find out they have high blood pressure issues. This could be going on behind the scenes for decades, but there are some simple strategies that we can talk about that can help to reduce the risk of high blood pressure. It goes up naturally with age, right? But that still should not be over 200. That’s just mind blowing.

Dr. Justin Marchegiani:  Oh, absolutely. So when you look at blood pressure medications, you know, for the most part, that’s a chronic type of ailment. It tends to happen over a long time and it’s—for the most part, it’s something that’s chronic and that the blood pressure medications aren’t gonna get to the root underlying cause.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  Now if your blood pressure, you know, you’re upwards of 160—that’s the systolic number. That’s the—the pressure that your heart creates in the blood vessels when the contracts and the bottom number, that’s called the diastolic number, like D for down, it’s the bottom number and that’s kind of where the pressure is in your arteries/heart when your heart’s kind of relaxing. So you pump—the lub dub—that’s the heart contracting and where it’s pressing down, that’s the top number, systolic, and then where it’s relaxing, that’s the bottom number, the diastolic. So when you get about 160 with the systolic, that can kind of be what I call the danger zone. So if you are at that level and let’s say, you haven’t quite made the diet and lifestyle changes, I do think being on a medication at higher levels until you get to the root cause is better because you wanna avoid a stroke or some type of a heart attack, right? So we want to make sure that if it’s high and you’re not doing anything about it, getting that blood pressure down is better, but in the long run we don’t want that to be the only answer.  We wanna look at getting to the root cause and we’ll kinda go over some of the root causes here in just a bit.

Evan Brand:  Great point. So just to be clear if someone’s listening and they have high blood pressure but they’re scared or they do not like conventional medicine you would still advise that person to go get on the drug even if it is short-term because you’re safer on a drug with side effects that lowers blood pressure than having high blood pressure and doing nothing.

Dr. Justin Marchegiani:  Exactly, and you were talking–

Evan Brand:  Okay.

Dr. Justin Marchegiani:  Upwards of above 160 and let’s say you already have a lot of a healthy—or sorry, unhealthy habits going on, poor exercise, sugar, inflammation, all that and you don’t quite know where to go yet, again I just would hate to see someone, I’m—I’m a little more concerned and I hate to see someone go and have a cardiovascular incident that could’ve been prevented with some blood pressure medication in the short-term but in the end, right?

Evan Brand:  Yup.

Dr. Justin Marchegiani:  We wanna get on board with the functional medicine coach/doctor that can get to the root issues because the nice thing about blood pressure, it’s easy to monitor. You get one of these $30 Omron blood pressure cuffs, the self ones on Amazon you can monitor it multiple times a day, and then you can see the number go down and guess what? You just call up your doctor. “Hey, Doc, I’m doing some natural things to help lower blood pressure. My blood pressure’s dropping naturally. I like to taper off the medication.” And most medical doctors, if you’re being responsible and monitoring it and you’re telling them you’re doing things they typically have no problem with that if you show them that you’re responsible by keeping track of it.

Evan Brand:  Yup, well said.

Dr. Justin Marchegiani:  Yeah, so off the bat, anything you want to comment on that?

Evan Brand:  Well, so with blood pressure, you know, there’s tons of things that can cause it. I would say we should probably dispel the myth of the salt high blood pressure, I mean, kind of—part of it’s true if we’re talking about the garbage salt, right? The iodized salt, the sodium chloride plus iodide, but with like a good pink salt or a good Himalayan sea salt, there’s so many different options with black salts, there’s volcanic salts, the sodium is not gonna be the problem there, it’s the inflammation combined with a low-quality salt that could be the problem, right?

Dr. Justin Marchegiani:  Yeah, they’ve done studies I think it’s in the Journal of the American Medical Association where like salt even, they—I don’t think differentiated the quality of salt, probably your regular table salt that’s not so nice. I think it increased like maybe 2 mmHg, right? Two or three, that’s like the top number. That’s like going from 120 to 122, 123.

Evan Brand:  Why did that—why did that become such a popular widespread myth do you think?

Dr. Justin Marchegiani:  That’s a great questions. There’s a lot of things in conventional medicine that are that way. I mean, you can look at grains, you can look at sugar, you can look at trans fat. I mean, you can look at cigarette smoking. You can look at so many different things–

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  Of how they kinda got that way but for the most part the only reason, the only, you know, motivation to avoid salt is if you already have severe kidney damage, maybe the only reason why you’d want to decrease salt consumption is because you have active kidney issues right now. But if you didn’t have that, getting high quality minerals on board will be helpful and again, if your blood pressure is excessively low, salt will help bring your blood pressure up kind of in a modulatory way, but it won’t make it go excessively high. You won’t have high blood pressure because you have more sea salt intake. You will have higher blood pressure but higher and high are two different things. Higher meaning a couple millimeters of mercury bump, that’s where we’re looking at.

Evan Brand:  Makes sense.

Dr. Justin Marchegiani:  Except if it’s low—if it’s low, it’ll bring it up much higher because you know, let’s say your adrenals are really key at holding on to minerals and if you’re decreasing your mineral retention because the aldosterone that your adrenals make is low because of the adrenal dysfunction that’s happening, you will pee out more minerals and that—that’s important for regulating blood pressure and that’s also important for their sodium potassium pumps, so if we don’t have enough high quality sodium, those sodium potassium pumps kinda that creates the gradient and how things go in and out of the cell, now if don’t have adequate sodium on board, that can definitely be a stressor for the body.

Evan Brand:  Yeah, makes sense and you and I hear this all the time with people with adrenal problems, if you stand up quickly you may get lightheaded or woozy, you’re not regulating your blood pressure. You may not have high blood pressure, you could actually have low blood pressure in some of those cases, but either way your body’s ability to regulate blood pressure does decrease if there is adrenal stress which definitely there’s gonna be adrenal stress of there’s infections and inflammation, and all the things that you’ve already mentioned, maybe other things like insulin resistance. How do you know if you’re insulin resistant? Well, if you look into—well, there’s—there’s calculators and all of that to look at, what is it? Waist to hip ratio and all of that. But if you look into the mirror and you see that you’re overweight, it’s likely that you have some level of insulin or possibly leptin resistance problems which can then cause blood pressure to go high.

Dr. Justin Marchegiani:  Absolutely so when we look at blood pressure, one of the biggest things that will throw your minerals off and cause a higher than normal blood pressure is increased fructose consumption, i.e. sugar and just increased elevations of insulin. Insulin will cause a retention of sodium. That’s why one of the first things you notice, you cut out sugar for 2 or 3 days, you lose like 3 or 4 pounds weight, maybe even more. Now you’re not losing 3 or 4 pounds of fat. You’re losing 3 or 4 pounds of fluid because as the sugar goes down, right? One molecule of sugar holds on to—to I think 3 or 4 molecules of water, something like that. So as the sugar goes down, so does the sodium and so does the water. So what happens is you flush out a lot of fluid when you cut down the carbohydrates and cut down the sugar, and with fructose—fructose, high amounts of fructose inhibits this enzyme called en—endothelial synthase. Endothelial synthase is a nitric oxide-based enzyme that’s really important for vasodilating, and dilation means opening up those blood vessels. So if we decrease the enzyme that opens up those blood vessels, it’s like clamping down on that hole. It’s like going out in your garden taking the hose that’s putting out water and putting your thumb over the edge of it to make that stream go stronger and stronger.

Evan Brand:  That’s a trip. Now let me stack on another idea here. If there is adrenal stress, someone’s also gonna be dumping a lot of magnesium which you need that to help relax the blood vessels so you’re compounding the issue and if you are adding the fructose or the high fructose corn syrup or sodas in there, that’s gonna cause blood sugar issues which is gonna create a bigger crisis and the adrenals are gonna have to be more stressed if they’re not already. They’ll be more stressed because they’re having to kick in as the backup generators because then the pancreas and the liver not being able to keep up, so the whole cascade really kinda falls apart at sugar it sounds like.

Dr. Justin Marchegiani:  Exactly. So we have a couple of different mechanisms. Let’s break them down. So we have just the—the general sugar kind of mechanism with it’s table, you know, your sucrose, fructose, kinda glucose thing that’s increasing insulin and that’s gonna hold on to more fluid and more sodium, and that will increase blood pressure via that way. We have the fructose mechanism that will increase or decrease the endothelial synthase enzyme which will decrease the vasodilation, i.e. cause constriction of the blood vessels, and we also have plasminogen activator inhibitor mechanism. So the higher amounts of insulin we have, our plasminogen activator what that does is it—it decreases or I should say, it decreases clots, i.e. it increases fibrinolysis. So -lysis means to cut. Fiber means like a clot. So it’s breaking down blood clots. So imagine little occlusions from cells sticking together, fibron, it’s gonna decrease those clots and allow smoother flow in the plumbing in the cardiovascular system. So if we decrease the clots, that means the plumbing flows smoother and that means we’re gonna have less pressure to have to push through those clots. So we have the plasminogen activator inhibitor-2 mechanism that also gets drained with higher levels of insulin.

Evan Brand:  Make sense. Should we talk about nutrition now?

Dr. Justin Marchegiani:  Absolutely.

Evan Brand:  So Omega 3 deficiency is huge, I mean, if you look at hunter-gatherers or if you even just look Ennuit studies, you’ll see that the average Ennuit was consuming anywhere depending on what you look at, but on the low end 10 or 15g, sometimes 20g of Omega 3’s per day and we’re lucky if we get someone to take a 1g or maybe 2g supplement of Omega 3’s. So there’s a huge, huge deficiency and when you look at research linking Omega 3’s to blood pressure problems, what you’ll find is the people who have the lowest blood pressure readings have the highest blood levels or serum levels of Omega 3’s. This is a huge find and this is why I’m very, very passionate about getting people to supplement with some type of Omega 3. We’re gonna assume that most people are not eating enough wild caught fish and also then you run into the issue of the methylmercury in certain bigger fish like tuna. So for me I’m more pushing people towards a supplement because I know a lot of people don’t want to cook fish multiple times a week anyway, so you can look at like a fish oil or a krill oil, but at the end of the day, could you still get some fish into your diet? For sure, a cod or a wild caught salmon would be good, but your—what is it called? StarKist tuna that’s probably sitting in genetically modified soybean oil. You want to stay away from that.

Dr. Justin Marchegiani:  Absolutely, and fish oil also is a natural blood thinner. It keeps the cells of from sticking together. So it’s kind of a natural thinner, kinda like a Coumadin or a warfarin, but without the side effects. So it does thin out the blood a bit for sure.

Evan Brand:  Great point. Yeah, that’s why we gotta tell people if they’re going to get surgery you would think, “Oh, man, supplements are fine.” That is one case where we would say, “Hey, look, why don’t you stop taking your fish oil for now if you’re going to get surgery, because we don’t want your blood too thin.” So it is very, very effective for that.

Dr. Justin Marchegiani:  Absolutely. So we talked about vitamin D. There’s also other natural blood thinners like ginkgo which help increase oxygenation by increasing blood flow. Even things like systemic-based enzymes taken on an empty—empty stomach especially serratiopeptidase. So if you have various clotting or you have occlusions in the coronary arteries, taking some of these enzymes on an empty stomach they’re gonna be enterically coated so they’re not gonna be used for digestion. They won’t get exposed and degraded by stomach acid. Ideally they’ll make its way into the bloodstream where these guys can hit areas of plaque or occlusion and break up any fibrin or scar tissues that may be hanging out in there.

Evan Brand:  Here’s another—you—you brought up vitamin D. Here’s a good—a good hack and obviously it may take money if you’re somewhere closer to the polls and it’s wintertime, you’re not gonna have as much sunlight but there’s definitely some research that shows that if you exposed your skin to sunlight, that it’s gonna increase the level of nitric oxide which is isn’t gonna naturally help you to dilate your blood vessels and then, therefore, reduce your blood pressure. So you could be taking a fish oil supplement, you could be going to the beach and getting some sunshine, and then what about stress? We should probably mention stress, too, because a lot of this is we’ve already talked about stress, right? Nutritional stress, mineral stress, but emotional stress, too, if that goes unaddressed and people are harboring anger and negative emotions, that’s not good. That cannot—it’s definitely not helping your blood pressure. Put it that way.

Dr. Justin Marchegiani:  Well, all of that will basically increase cortisol and adrenaline which does have a vasoconstricting. It’ll—it’ll put that thumb over the water hose a little bit tighter, incre—increase that flow because of the stress hormone. So stress emotionally knocks over a domino cascade of adrenaline and cortisol, which does have a big impact on the vascular system.

Evan Brand:  Which would be good if you and I were running from a bear, right?

Dr. Justin Marchegiani:  Yeah, totally make sense, right? Because we gotta get blood flow to those extremities, the toes, the fingers, the arms, the legs, so we can run and fight and flee. But if we’re just sitting on their desk or like, you know, driving to work and we’re just boiling and we don’t—necessarily don’t need that type of blood flow. You can see the stress on the vascular system that is caused by that type of hormonal cascade.

Evan Brand:  Yeah, so I mean this is another example where the ancient wiring system really does try to benefit us but when it’s chronic acute stress which sounds like an oxymoron but you’re dealing with acute stressors like a cell phone notification—ding! And that goes off all day, that’s a chronic acute stressor. Your body doesn’t know the difference, so I encourage people if you have it, get rid of your notifications. I promise the world will not fall apart if you have your phone on silent or even airplane mode most of the time, and then you can get back to life on your terms. Because what I find with people dealing with emotional stress, and—and hypertension is that many people feel like there’s never enough time in the day. They’re always playing catch up and I found personally, if I get up a bit earlier I feel more in control of my schedule. You and I are very, very, very passionate about calendar software, so we love our calendars and couldn’t live without them.

Dr. Justin Marchegiani:  Yup.

Evan Brand:  So that—so that’s another helpful thing. But for me, it’s also focusing on the most important things in the morning. You gave me some really good advice when you talked about kind of the morning visualization and all of that. I’ve— I try to do some type of morning meditation, visualization exercise, that helps to increase the amount of control and at the end of the day, the goal is just to reduce your perceived stress. Justin and I can’t wave a wand and say, “Okay, look your stress is gone.” But if we can fix or improve the way that you respond to what you have on your plate, at the end of the day, you’re gonna be much healthier. You’re not gonna releasing cortisol all day. Hopefully, you’re gonna have less food cravings. You’re gonna be less dependent on glucose because you’re gonna be burning ketones and fat, and you’re gonna be in a much better place, mentally, physically, cognitively, blood sugar-wise, everything.

Dr. Justin Marchegiani:  A hundred percent and just piggybacking on what you said, just a little bit of sunlight makes a big difference. They’ve done some studies and again a lot of this is correlation not causation, but you know there are some potential mechanisms there, like with the nitric oxide and potentially with the kidney and how vitamin D can really help blood pressure, one study talked about a 10 ng/mL increase, so you know, if your vitamin D’s 30, that’s like taking it from 30 to 40, and someone who’s vitamin D levels are lower can have a 12% lowering of their blood pressure and also people who had the highest vitamin D levels had a 30% lower risk of developing hypertension. Again not causation but correlation but there are some hypothetical mechanisms that we just mentioned that could be at play so a good rule of thumb here especially in the winter months, get your 25-hydroxy vitamin D looked at and if you haven’t gotten it tested yet or you don’t have the ability to test it right now, a good rule of thumb is 25 for every 25 pounds of body weight, you have 1000 IUs of vitamin D is fine. So I’m a little over 200 pounds so I would do about 8000 IUs of vitamin D, maybe round up to 10. Someone who’s half that, obviously 4000 is a pretty good starting point if you’re just trying to figure out, hey, how can I take this vitamin D to lower my blood pressure?

Evan Brand:  Yeah, some people worry a lot about the vitamin K because we’ve talked before about the whole traffic cop analogy of vitamin K helping to direct and keep calcium where it belongs and not into your arteries and things like that. Do you worry much about vitamin K1, K2 supplementation or you just focus on getting plenty of good butter?

Dr. Justin Marchegiani:  If we’re going vitamin D on a high, if we’re using vitamin D and we’re going with it for a long period of time, we’ll make sure there’s a couple hundred micrograms of the MK2 in there.

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  Right, MK—I think it’s MK4 and MK7.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  Let’s see, I’ll have to look at my bottle over here, but the vitamin K 2, the X factor, the activator, that’s what we’ll use and that will significantly help keep the calcium where it needs to be in the bones, and also just getting high quality grass-fed and essential fatty acids, a little bit of liver, all that stuff’s gonna be phenomenal for vitamin K.

Evan Brand:  Excellent. Now I wanted to get back to more lifestyle things. We talked about vitamin D. We talked about Omega 3’s. Exercise is a good one for sure, I mean, the—the basic part of it is just that you’re becoming more insulin sensitive. I mean if you think about how hungry your appetite is when you get done with a good high intensity workout. Oh, my gosh, you can just feel amazing, and if I do a protein shake after an intense workout, I feel like it’s going straight my bicep. I love the feeling but now—

Dr. Justin Marchegiani:  Absolutely.

Evan Brand:  After super high blood pressure, would we want to tell people, “Look, start with just walking.” You probably don’t want to put somebody on a high intensity interval training if your blood pressure is already 150-160. You might not be able to handle it. You might get dizzy and—and more stressed out than—than we want you to be.

Dr. Justin Marchegiani:  Exactly so you have, you know, the mechanism you just mentioned by having the insulin receptors be more sensitive. That means your pancreas has to produce less insulin to get the sugar into your cell, so it can be burned up. Number one. You’re obviously you’re burning—you’re putting less sugar into your body so you’re using more ketones for fuel. So we’re being more fat or keto adapted at that time, and then also the heart just gets stronger. As the heart get stronger, it needs less force to pump. It has a higher stroke volume so it can push out more blood per pump and that obviously will have a—an effect of decreasing the blood pressure and then also growth hormone and/or just exercise will increase nitric oxide. And that will have an effect of—

Evan Brand:  That’s—that’s so cool.

Dr. Justin Marchegiani:  Vasodilating and opening things up, too.

Evan Brand:  Yup. That is so cool. How about—what about indoor—indoor air pollution. You know, the EPA talks about 10 or 100 times more toxic exposures inside your home than outside. So air purification could be a good idea because if you’re breathing in these different toxins, that’s also an invisible stressor that’s gonna be elevating that whole nervous system sympathetic, fight or flight response, which we really don’t need to press that button anymore.

Dr. Justin Marchegiani:  Exactly, so anytime you put a stressor on your body, whether it’s physical, chemical or emotional, and this kinda fits into the chemical realm, i.e. toxin realm, that can be a stressor on the body and your adrenals and your fight or flight system may respond. It may put you into a sympathetic type of stress response and again we already know what happens with that cortisol increase that’s gonna create constriction. Why? Because the stress response pushes blood flow to the extremities, right?

Evan Brand:  For survival—survival over I don’t know what the—the other side of the coin would be. But your body goes for survival any day.

Dr. Justin Marchegiani:  Yup, exactly. Surviving over thriving. The problem is thriving only happens after the survival mechanism is turned off, but most people are constantly living with that survival mechanism turned on and activated.

Evan Brand:  So now this can get a little bit complicated.  So I know this may be tough for us to cover this, but let’s say we have someone that is already on a blood pressure medication like a lisinopril and we’re wanting them to go the natural route or they have intentions to go the natural route. How does that work? Do we bring the doctor on board and we have to say, “Look, you know, I’m working with a functional medicine practitioner. We wanna start using some natural things like Hawthorne or other blood pressure modulating herbs. Can you help me to lower my medication?” You know, how—how should that relationship happen between the prescribing doc and then someone like us trying to help to switch them to something natural or just get them off any type of meds completely?

Dr. Justin Marchegiani:  So what I typically tell patients, I say, “Are you interested in getting off your blood pressure medication? Do you wanna get off them?” And almost anyone that’s seeing someone like us, they definitely wanna get off them.

Evan Brand:  Right.

Dr. Justin Marchegiani:  Again, the biggest problem with a lot of the blood pressure medications is they actually perpetuate the need for more blood pressure medications. So what I mean is they actually create nutrient deficiencies. Things like potassium which are really important for blood pressure, magnesium which is a natural beta blocker—these little receptor sites in the heart that the nervous system activates and it creates, you know, more excitability in the heart and that can cause the—the heart to have to pump harder and that can increase the blood pressure in the arteries. So magnesium’s a natural beta blocker, really important for relaxation. People that take it, one of the first thing they notice is they start to relax and wind down. That’s why Epsom salt baths are so popular with people that are stressed. So magnesium, potassium, calcium, various B vitamins, so all these nutrients become more deficient in these types of medications. These medications are known to create these nutrient deficiencies. So like I mentioned before acutely if you’re not in good place, you wanna be on one of these medications until you can get your—your lifestyle and everything in order, and you find a good nutritionist and/or functional medicine doctor to work with, that’s when you can start to move forward and the nice thing is it you just monitor it. You can tell your doctor, “Hey, we’re gonna be doing some things to help lower it naturally. A lot of times they think there’s nothing you can do. I mean, they may be keen on the whole diet and lifestyle thing. They may think that you can’t get down to the point where you are off the medications, but a lot of times they’ll entertain the idea. “Hey, let’s monitor it. Let’s see where you’re at out and you can go from there.” The biggest though misconception you gotta be careful of if you’re only testing your blood pressure during the day when you’re at the doctor’s office, we called The White Coat Syndrome. Just being around the doctor in the office and all the, you know, “Hey, am I gonna get a shot today or a needle or give blood, whatever,” so it’s a lot of stress about getting poked and prodded when you go to the doctor’s office. That can increase your blood pressure as well. So I tell my patients, first thing you get up in the morning. You’re still horizontal. You’re lying down. Take your blood pressure there. Take it at random intervals throughout the day and just kinda make some notations of how your blood pressure ranges. It may be 20 or 30 mmHg higher when you’re more active, but when you’re more relaxed, it maybe 20 or 30 lower, and if you’re sleeping—

Evan Brand:  I had my grandfather—

Dr. Justin Marchegiani:  Yeah, go ahead.

Evan Brand:  Sorry, I didn’t—I didn’t mean to interrupt. I had my grandfather do that because he went to his doctor, which he doesn’t like his doctor anyway, and I tell him, “Look, you can—you can get a new doctor.” I don’t—he feels so tuck. I don’t know. It’s just that mindset. Anyhow, 40 difficulty—40-point difference from morning when he first got up, took his blood pressure—

Dr. Justin Marchegiani:  Yup.

Evan Brand:  Compared to at the doctor’s office. I mean, we’re talking a difference of 120 to 160. I mean, that’s insane, 40 points. So here you go and it’s not like the doctor is going to monitor you and say, “Hey, let me check your blood pressure again next week.” If they see that high once, they’re gonna put you on the drug.

Dr. Justin Marchegiani:  That’s it.

Evan Brand:  And write that prescription that quick.

Dr. Justin Marchegiani:  Exactly and the insurance base model for visits with your conventional MD, there’s just not time to talk about diet nor do they even—are they even educated about it? There’s virtually zero nutritional education and if there is any, it’s based on a pathological level, right? Vitamin C causes scurvy, B1 deficiency causes beriberi, or it’s the food pyramid—eat your 10 to 11 servings of grains a day.

Evan Brand:  Ugh.

Dr. Justin Marchegiani:  Let’s not talk about the GMOs or the carcinogenic pesticides sprayed on the food daily.

Evan Brand:  Oh, my gosh. I know.

Dr. Justin Marchegiani:  So you don’t like get the best perspective.

Evan Brand:  I was watching a video by Eric Berg, you know, Dr. Berg?

Dr. Justin Marchegiani:  Yup.

Evan Brand:  Watching a video of him talking about glyphosate which I already knew most of it, but it’s just mind blowing that now research is starting to look at how small of glyphosate exposure it really takes to disrupt this whole hormonal health cascade. I mean we’re talking points, parts per billion or are parts per trillion in some cases, I mean, here you are thinking, “Oh, the 80-20 rule, 80 organic, 20 not.” I wanna be as close to a hundred as I possibly can.

Dr. Justin Marchegiani:  Exactly, a hundred percent, and again glyphosate a.k.a. Roundup, right? That’s the major pesticide sprayed on a lot of these Roundup resistant crops, basically allows them to not have to do any weeding at all, because it kills everything except the plant, i.e. kills the weed and it’s the chelator. So it pulls away minerals, so guess what? It’s pulling away a lot of good minerals, some of the ones I mentioned that are really important for healthy vascular health and controlling blood pressure.

Evan Brand:  Yup. Wow. That’s a trip and you combine that with 24/7 technology, that Fight or Flight mode is going.

Dr. Justin Marchegiani:  Exactly. So obviously getting the adrenals under control, getting the diet under control, getting the—your glycemic load under control, meaning keeping the carbohydrates within range for you. If you’re overweight, getting them close to 50 and getting more to a ketogenic approach starting out is gonna be a great starting point and then getting some of the extra nutrients back in like magnesium, zinc, potassium, folate, B6. These are common nutrients that are deficient in people taking blood pressure medications, right? We’ve talked about the nutrient deficiencies caused by these medications and then also adding things like Hawthorne or a.k.a. foxglove. I think there’s a medication made after these herbs, too.

Evan Brand:  Yeah, I think—

Dr. Justin Marchegiani:  That are—that’s conventionally used.

Evan Brand:  I think they’re—they’re rooted from that. I think they come from the plant.

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  And of course, they patented and changed it to where it doesn’t resemble the plant anymore but—

Dr. Justin Marchegiani:  That’s it. So some medications are actually made from those types of extracts. So we kinda reviewed the diet and lifestyle things, and that these drugs work a couple different ways. You mentioned the lisinopril or the hydrochlorothiazide. These are like water pills. They just cause you to pee more and lose more of the fluid then you have ones that affect the angiotensin-converting enzyme that affects—it’s in the lung

area menu of ones that affect the receptor sites in around the heart whether it’s the beta blockers or the—these adrenergic receptor blockers that affect heart contractility, so there’s a couple different ones there and again in the end, we want to get to the root cause of why you have these blood pressure issues to begin with.

Evan Brand:  Yup, absolutely! I’m sure we can make this an hour—an hour-long show but it always is going to end. You got—you gotta dig deeper and figure out. We could talk all day about the lifestyle and all that, but in some cases, people are doing everything right or what they think is everything right and they still have high blood pressure so there could be some other type of infection or something deeper that is causing the sympathetic stress and we just have to uncover it and I don’t know if I mentioned it to you. I ran a 401H and a GI MAP side-by-side on a female, let’s see about two weeks ago, and the GI MAP showed up with seven infections including two parasites and the 401H showed up with nothing.

Dr. Justin Marchegiani:  Wow.

Evan Brand:  Is that not crazy?

Dr. Justin Marchegiani:  That is pretty crazy. The other one was–

Evan Brand:  So I sent over—

Dr. Justin Marchegiani:  Was the other one the GI Map?

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  Okay. So we got DNA technology on one versus the antigen-based under the microscope technology on the other.

Evan Brand:  Yeah and I have to go on symptoms because I mean those a lot of symptoms, so get tested but—

Dr. Justin Marchegiani:  Well, you know my—yeah.

Evan Brand:  What were you gonna say?

Dr. Justin Marchegiani:  You know my method on that. If anyone has got symptoms we always wanna cast a bigger net because we have the possibility for holes in one, so 2 tests as a minimum when we’re looking at gut infections for sure.

Evan Brand:  Yeah.  Yup.

Dr. Justin Marchegiani:  And again the nutrients that are so important for heart contractility where we’re always trying to—if we go off on a tangent everyone, we’ll pull it back in and try to relate it, but the nutrient deficiencies caused by some of these infections, these nutrients like the magnesium and the B6 and the folate and all of the other minerals, potassium, magnesium, etc., zinc are really important for heart contractility and blood pressure, so if we have holes in our intestinal tract metaphorically, where we have a decrease in the absorption of these nutrients, that can affect our vasculature and our blood pressure for sure.

Evan Brand:  Yeah, so we’re talking SIBO, other you know, any type of bacterial overgrowth problems, yeast problems, parasites, things that are stealing your nutrients basically you’re referring to where you’re not getting fed yourself because you’re starving from the inside out because you’re feeding something else and not feeding yourself or hydrochloric acid levels are low. I mean, could we go as far as to say—

Dr. Justin Marchegiani:  A hundred percent.

Evan Brand:  This cascade could start by having heartburn and then getting put on PPIs which then reduces hydrochloric acid, which then reduces absorption, so then the nutrient deficiencies cause the hypertension.

Dr. Justin Marchegiani:  A hundred percent and I’ve seen so many patients that are adrenally fatigued or have adrenal dysfunction per se, and they can’t really regulate their blood sugar. They have to eat every two hours and their blood pressure gets super wonky, right? It goes down below 90 sometimes and we have to flood their body with extra minerals, enzymes, and hydrochloric acid and eat every two hours just to be able to maintain everything because the glandular system is so out of whack, which again correlates back to blood pressure. Now in this side of the fence, we’re dealing with the lower side which can still create just as many issues, not as quite dramatic as the high blood pressure ones with stroke and heart attack, right? Heart attack is occlusions and blockages in the heart. Strokes obviously conclusions and blockages in the brain. So we wanna do our best to avoid the high stuff and make sure we adhere to as many of these natural strategies as possible.

Evan Brand:  Yup, absolutely. Well said. So if it’s high, implement the stuff that you can, take the free information, and then if you need to work further, work further. Reach out to Justin. Reach out to myself. Get help. Get this taken care of. This is something that is so common, but that doesn’t make it normal. So many people can relate to high blood pressure, maybe you’ve dealt with it or you have a family member that’s dealt with it. I could think of a dozen people off the top of my head and they just get put on the drugs, nothing ever changes with diet and lifestyle, they continue to suffer and will get more symptomatic as time goes on. So don’t be in that statistic. You can—you can get healed and you can reverse this without too much hassle and a relative amount of time.

Dr. Justin Marchegiani:  Exactly, so if someone’s tuning in now, maybe they fell asleep the last half hour, well, shame on you. No. But here’s the general gist, okay, here’s the gist. If you fell asleep and you’re waking up now, diet—get it in order, just what Evan said, get the carbohydrates dialed in. If you’re overweight, start with just vegetables and maybe add in a small amount of low fructose types of fruit. From there, optimize fat, become a fat burner, and then on top of that, look at the adrenals, look at your stress, make sure that’s dialed in because of the cortisol response. And then off top of that, look at the nutrients—magnesium, zinc, hydrochloric acid. Look at blood pressure medications, potential being—

Evan Brand:  Omega 3’s.

Dr. Justin Marchegiani:  Omega 3’s. You can look at herbs that can help, the foxglove/Hawthorne types of medications or herbs I should say, which are based off of medications as well.  Omega 3’s, blood thinning, gingko, systemic-based enzymes, Hawthorne. These are all really good things to help kind of support and address blood pressure and then get to the root cause, work with a functional medicine doctor that can help you put—put it all together because it could be a little overwhelming if you’re walking into this and you’re like, “Shoot! Where do I start?” And then also a little bit of exercise and then really look at the fructose, because how that has an effect on the endothelial synthase and the blood pressure via the contractility in the arteries.

Evan Brand:  Yup, well said. And I have heard people say that they like listening to us because it’s relaxing. So you did a great job! In case I did fall sleep for the last 35 minutes, you summed it up. So good job!

Dr. Justin Marchegiani:  Perfect! Excellent and again most people that come and see me at least and I think it may be for you, most people are coming because of a whole bunch of other symptoms, and then blood pressure is kinda like a—an artifact there sitting in the background.

Evan Brand:  Agreed, yeah, that’s exactly the case. They’ve been through 10, 20 people. They’ve been going for fatigue or joint pain, but “Oh, I happen to have high blood pressure, too”. And it’s something that gets thrown to the back burner and I don’t think it should be on the back burner.

Dr. Justin Marchegiani:  Exactly and most people there are just seeing their medical doctor, and medical doctors are more than happy to manage it which we mention is great in acute cases, right? But long-term, that’s not gonna be the best option because of the nutrient deficiency. So in the end, you know, don’t look at your medical doctor as the long-term person to give you the answers to fix it. They’re just there to help manage it and again, I mean, who wants to manage, I don’t know, diarrhea forever? You want the diarrhea fixed. Who wants to manage a headache forever? You want the headache fixed. So management’s okay in the short run, but in the long run, it gets pretty frustrating and you want to get to the root cause.

Evan Brand:  Amen. You can only put so much duct tape over that—that red light on your dashboard and you just gotta fix what the problem is. Why is that light on in the first place?

Dr. Justin Marchegiani:  Exactly, yeah. Well, this was a great holiday show. I mean, everyone is probably—well, I shouldn’t say everyone but a lot of people are gonna be getting their carbs and the refined sugar and gluten on on this holiday season. I will not be or if I do, it’s good to be in a—a way that is ideally grain-free and lower sugar, so I get the mouth feel effects, i.e, the food tastes good but I don’t get all the collateral damage later.

Evan Brand:  Agreed. So what if you wanted to do like some mashed potatoes and gravy, would you do something like that and try to get a wheat-free gravy taken care of like a slow-cooked turkey they would have some natural gravy coming off of it or what? How would you do it?

Dr. Justin Marchegiani:  Oh, yeah, some mashed potatoes, I mean, loaded up with some good butter, heavy cream, and then for your gravy, you just throw some of the drippings from the turkey in there with some celery and I use carrots, and I blend it up just like that and it’s just super thick. If you want to make a little thicker, you can add a little bit of coconut flour and that’ll give you a nice thick gravy there, and if you want you know, don’t go to the potatoes, go to the sweet potatoes that have a little bit of a lower glycemic index, i.e. they don’t—

Evan Brand:  Yup.

Dr. Justin Marchegiani:  They don’t go and then will convert to sugar in your blood as fast, so that could be a good move or you can do the white potato. You can do 25% white potato, 75% cauliflower mash, and you mix it in and it gives a—a pretty similar mouth feel mall feel you won’t really know that much if you’re not using it another glycemic load is decreased by 75%.

Evan Brand:  I know.

Dr. Justin Marchegiani:  That means less insulin.

Evan Brand:  That’s excellent. Excellent. Yeah, I got my wife converted over to sweet potatoes now. She’s like, “Wow, these are so much better than white potatoes..” I’m like, “I’ve been telling you that for three years.”

Dr. Justin Marchegiani:  Exactly. Anytime I’m dealing with patient’s—the key thing with dealing with patients when you’re making diet changes, the first thing that they go to in their head is like, “Oh, crap. I gotta remove these foods.”

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  That creates a stress response. So I’m like, “No. We gotta be solution-oriented.” What’s the substitute? Because there’s tons of substitutes. So if we get them thinking about what’s the substitutes? How can I create the mouth feel? How can I get that taste in my mouth that I want that I’m missing by eating the bad food? How can we get with the good food? So like last night, I wanted a whole bunch of pasta. I’m like, “Oh, I really want pasta.” So I got some miracle noodles which are made from glucomannan, a fiber, basically has zero calories and zero sugar, and I did a whole bunch of butter noodles and I had it with some rotisserie chicken, and it was phenomenal, and I felt like I was eating pasta, but no sugar, no grains, virtually no calories which obviously calories don’t matter but it’s nice that you can eat a lot of it and it’s not gonna impact your insulin levels.

Evan Brand:  That is so cool, yeah, and I’ll speak for—for myself and possibly you, too—put it this way. I love eating if this way of eating was horrible, I wouldn’t do it. I mean, I am not missing out on taste or pleasure from my food at all. I’m more satiated than ever before. I feel so much better. My brain works so much better. The—there is light at the end of the tunnel for sure.

Dr. Justin Marchegiani:  Yeah, my favorite line is nothing tastes as good as good feels.

Evan Brand:  Say that again.

Dr. Justin Marchegiani:  Nothing tastes as good as good feels.

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  Meaning, it—for me it’s more rewarding to feel good later than to get that short taste in the moment of some crappy inflammatory foods. Because in the end it’s great but then I just feel crappy. I’m bloated. I’m gassy. I got brain fog. So you gotta weigh in that, you gotta weigh in the deleterious side effects with that short-term thing and a lot of times, there’s a risk for more analysis you can do where you can do where you can pull out some sugar, maybe use some Stevia or Xylitol or cut down the carbs or do a different source there that’s less inflammatory where you feel good and then honestly, if you’re like, “Screw it!” Well, throw in some charcoal. Take a whole bunch of charcoal to help decrease the toxins. That’s another good Plan B.

Evan Brand:  Yeah, I feel like we’re rambling at this point. I feel like this is the talk after the first cider has set in—

Dr. Justin Marchegiani:  Yes.

Evan Brand:  After the main conversation.

Dr. Justin Marchegiani:  Yes. I know. Nice little tidbit for anyone listening though. These are all gems I think though.

Evan Brand:  Yeah, I agree. I agree. Well, let’s wrap this thing up.

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  Go check out Justin’s site. Justinhealth.com and then check out NotJustPaleo.com. You could reach out to one of us, get help, get to the root cause. Justin’s got some free thyroid videos. I’ve got some videos on my site as well you could check out. So plenty of information. There’s no shortage of—of clinical pearls at this point I don’t think.

Dr. Justin Marchegiani:  Absolutely. Anyone that’s—well, everyone that’s getting ready to celebrate their holidays, I wish you a Merry Christmas and Happy Holidays, and if you’re kinda on the fence here trying to figure out when’s a good time to make changes in your health because you’re struggling, now’s always a great time. The New Year is coming up, so feel free and reach out to Evan or myself. Info is below and we wish you a super happy and healthy new year.

Evan Brand:  Take care.

Dr. Justin Marchegiani:  Thanks, Evan. You, too.

Evan Brand:  Bye.

Dr. Justin Marchegiani:  Bye.

Rachel Adams – Lifestyle strategies to get your health back on track – Podcast #113

Dr. Justin Marchegiani’s guest for this podcast episode is Rachel Adams. Listen as she shares her life journey that will inspire people who are experiencing the same similar issues as she did to really fight and become who they are meant to be. 

Rachel AdamsDiscover how changing your diet, adjusting sleeping habits, paying close attention to nutrition, and taking time to exercise, even in subtle ways can surely impact your overall health and wellness. Learn practical tips and tricks that you can apply in your life right now to get you moving in the right direction health-wise.

In this episode, topics include:

01:05   Rachel’s story

09:03   The 90-day journey

14:35   Diet changes

28:25   Sleep habits

36:26   Supplements for pain and inflammation







Dr. Justin Marchegiani:  Hey there, it’s Dr. Justin Marchegiani. Welcome back to Beyond Wellness Radio. Today we have a really great interview with Rachel Adams. Rachel has a real interesting story. She is an executive, owns four different businesses, is really big in the real estate industry, and she had a health crisis about three years ago. And she’s taken a lot of the health principles that we talk about on the show, sleep, diet, nutrition, exercise, and she’s really turned her health around. I think it’s great for people that are in or were in Rachel’s situation to really have the hope to see someone that’s been where they are now and get out of it. So I’m happy to introduce Rachel to the show. Rachel, how you doin’?

Rachel Adams:  I’m awesome. Thank you so much for having me, happy whatever day today is to you.

Dr. Justin Marchegiani:  Happy Monday, right?

Rachel Adams:  Happy Monday!

Dr. Justin Marchegiani:  Cool. Well, why don’t you share with the listeners your story? I think you have a compelling story—people that are trying to make it, whether it’s they’re executives or entrepreneurs, or just a busy, you know, housewife that’s trying to make it by and has—is struggling with health symptoms. Why don’t you just talk about yourself and your story?

Rachel Adams:  Definitely. Well, you know, I—I really wanted—I’ve always kind of been a person who has struggled a little bit with like weight and body issues and, yeah, I’m 5 feet tall. So I’ve only going to—I’m never gonna grow vertically. I’ll only grow horizontally.

Dr. Justin Marchegiani: Right.

Rachel Adams:  And so for me, weight’s been something I really struggled with, but what happened is that I—I hit top without an agent for the country, for the Wall Street Journal for real estate in three years. And so from the outside looking in, my world looked perfect. Like if you wanna talk about like the Facebook life, right? Because everything you see on Facebook is real.

Dr. Justin Marchegiani:  Yeah, exactly.

Rachel Adams:  And so, you know, I had the perfect car, the perfect life, the perfect job, but what people didn’t know if that is that, you know, a lot of times in—in the struggle it takes to—to have such massive success in three years, you give up some stuff. And some of the things that I wasn’t necessarily admitting to people was that in the three years, I had gotten a divorce that I never dealt with.

Dr. Justin Marchegiani:  Uh-hmm.

Rachel Adams:  I had gained 32 pounds.

Dr. Justin Marchegiani:  Uh-hmm.

Rachel Adams:  And I was putting everybody else’s needs in front of my own, like family, friends, clients, you name it. And my corporate company, Keller Williams Realty–

Dr. Justin Marchegiani: Yup.

Rachel Adams:  They’ve heard there is this young girl, she’s doing big things, like let’s bring her down to Texas, to headquarters, and interview her on how she’s leading this amazing lifestyle and she’s so successful. Because at the time, I’m literally travelling all around the US, like coaching people on how to build a business and work on their mindset. So I go to Texas to shoot this commercial and I’m sitting down with Nina Rowan Heller, and she is an international health and wellness coach. She has coached Matthew McConaughey.

Dr. Justin Marchegiani:  Uh-hmm.

Rachel Adams:  Founders of Microsoft, like leaders at Keller Williams, and I go there and I, you know, get hair and make-up done, and I’m wearing like the most serious squarest things you could buy.

Dr. Justin Marchegiani:  Right.

Rachel Adams:  Kinda like suck it all in, and I go to interview with her and—and I’m used to people asking me questions about real estate, so I’ve got like my normal canned answers. But we’re going through the questions and Nina stops and kinda gives me a funny look and she’s like, “And how does that make you feel?” And I’m like, “Feel?” I mean, you know, bumps and bruises but you do it, too.

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams:  And then we keep talking and she stops again, and she’s like, “And how did that make you feel?” I’m like, “Ah, you know, I mean it was tough, but that’s what happens.” And so we keep talking and she kinda like gets this funny smirk on her face and she’s—she looks at the camera crew and she is like, “Hey guys, can I get you to step outside for a second?” And they step outside and I’m like, “What is going on?” You know? And she takes my hand then she says something to me that I’ll never forget. She said, “Rachel, have you ever heard that your video isn’t matching your audio?” Like what you said or doing–

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams:  It’s clear you’re not doing.

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams:  I’m like, “Well, I’ve heard it but not in relation to me.” And she’s like, “Sweetie, what’s really going on?” And I’ll tell you, Justin. It was like in this workout bench, in Texas, in this fancy outfit, I just like burst into tears.

Dr. Justin Marchegiani: Right.

Rachel Adams:  And I just said, “You know what, Nina? I got a divorce and I’ve never dealt with it, and I thought that if I shoved it down far enough, it’d go away.”

Dr. Justin Marchegiani: Right. Uh-hmm.

Rachel Adams:  But unfortunately, it’s showing up in different ways. You know, it’s showing up in unhealthy, like you know, unhealthy food habits. It’s showing up in like, I’m like, “Nina, I literally have a headache, but I also didn’t sleep well last night. So I’m taking an Advil with a cup of coffee.”

Dr. Justin Marchegiani: Oh, man.

Rachel Adams:  You know, my–

Dr. Justin Marchegiani: Your poor gut.

Rachel Adams:  I know. I know. I know. And I’m just like, you know what, I was—I was just—I was happy on the outside because I choose to be happy.

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams:  But when I went home at night like I wasn’t happy, and we end up having—instead of doing this interview, we have this amazing 2-hour conversation about what my life could look like if I was truly leading it with authenticity–

Dr. Justin Marchegiani: Right.

Rachel Adams:  And intention. And instead of feeling like my divorce was something that I needed to be ashamed of–

Dr. Justin Marchegiani: Right.

Rachel Adams:  Know that it’s just part of my journey, and she actually sent me home. I never got to shoot the commercial. I cried for like two days, but I had this moment.

Dr. Justin Marchegiani: Right.

Rachel Adams:  And I had this moment two days later, sitting on my—floor of my living room, and I remember looking up to—to the sky or the roof, to God, whatever you want to call it, and I just said, “I know I’m meant for more.” Like, I can’t have gone through all that I’ve gone through, and have this amazing platform of people that I get to connect with to not be meant for more. So I took a step back and I realize that I had some people in my life, and potentially some things in my life that were actually serving me.

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams:  And so I went on this 90-day journey of self-discovery, and pretty much everything changed.

Dr. Justin Marchegiani: Wow!

Rachel Adams:  Yeah.

Dr. Justin Marchegiani: So you kind of hit rock bottom with this interview, right?

Rachel Adams:  Yup.

Dr. Justin Marchegiani: The lady, it seemed like was asking a lot of questions that were just drawing a lot of introspection, kind of looking at your health, looking at your life. Does that sound right?

Rachel Adams:  A hundred percent.

Dr. Justin Marchegiani: And what was the first change you made? Okay, so now you’re at rock bottom. What’s the first–

Rachel Adams:  Yup.

Dr. Justin Marchegiani: Change you made with your health or your mindset that kind of got this journey going for you?

Rachel Adams:  So I—I look at my life and I said, “Okay, I know that I am not leading my life at the level that I want to, so if I could pick two things to remove from a life, like two distractions if you will–“

Dr. Justin Marchegiani: Uh-hmm. Uh-hmm.

Rachel Adams:  What are those distractions? Like what—what they—what could they be? And if I remove them what could my life look like? And at the time—a little embarrassing to say—I was actually on three online dating sites–

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams:  And that’s a distracting thing to have. You know, the little pings always coming at you.

Dr. Justin Marchegiani: Yeah.

Rachel Adams:  And then drinking. So I checked out dating–

Dr. Justin Marchegiani: Yeah.

Rachel Adams:  And all alcohol for 90 days, just to kind of see what would change for me.

Dr. Justin Marchegiani: Uh-hmm. Wow. Okay.

Rachel Adams:  Yeah.

Dr. Justin Marchegiani: And what was the result of that?

Rachel Adams:  And you know, the thing—well, the thing about it like with taking out alcohol for me was a really big deal because it wasn’t like I was drinking every night of the week but I would have you know, happy hours with girlfriends or a cocktail with clients, and you can have the greatest intentions about food for the day, but once you have a couple cocktails in you, you’re like, “Yeah, let’s—with the French fries, sure we can have cheesecake.” You know?

Dr. Justin Marchegiani: Yeah, of course.

Rachel Adams:  So when I checked out alcohol, like I found that I was coming home earlier–

Dr. Justin Marchegiani: Yeah.

Rachel Adams:  And instead of having a glass of wine at night, I had a cup of tea. And I was having all this time to sit at my house and I was like, “What do I want with my life?” So I started journaling and then I started reading about meditation, and then when you’re not like hungover every morning or any morning rather, you go, “Okay, well, maybe I’ve—I’m gonna go to bed a little earlier.” So if I wake up earlier, what if I start to exercise? So I started doing a morning routine–

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams:  With just like getting out of bed and I made these little rules for myself, and one of my rules was—I feel like so many times people—the very first thing in their body it’s—they put in their body in the morning is coffee.

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams:  When I was—I was one of those people.

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams:  So before I went to bed every night, I put a glass of water by my bed, and my rule was that before my 2 feet hit the floor, I would drink that glass of water because your body naturally dehydrates as you sleep. And so I drink water and then when I got out of bed, I just set this simple exercise routine up where I would drop to the ground then I would do like 22 push-ups, and the simple ab routine, and some squats. And just like something to get my blood moving, and then I would take my journal and I would write three things I was grateful for every morning, and in the beginning it’s like kinda surface-y stuff–

Dr. Justin Marchegiani: Yeah.

Rachel Adams:  Like I’m grateful for, you know, the air. And then you start to get really deep, and you’re like, “I’m grateful for my struggles.” I’m—I mean I ended up being grateful for my divorce like who knew? You know?

Dr. Justin Marchegiani: Right. Right.

Rachel Adams:  But–

Dr. Justin Marchegiani: And then what was the best thing for you emotionally? Because as a functional medicine doctor, we—

Rachel Adams:  Yeah.

Dr. Justin Marchegiani:  You know, we deal with a lot of the metabolic things, right? Diet–

Rachel Adams:  Yes.

Dr. Justin Marchegiani:  Lifestyle.

Rachel Adams:  Yes.

Dr. Justin Marchegiani:  You know, we do fancy lab tests and create protocols. But a lot of what creates dysfunction or dis-ease, right? In someone’s body is a lot of the emotional things that are on process.

Rachel Adams:  Uh-hmm.

Dr. Justin Marchegiani: And you mentioned the—the divorce and those kind of things. How did you process that? What were the steps that you went through afterwards to help eradicate that?

Rachel Adams:  Well, you know, I didn’t even necessarily know that they were like—they—they didn’t turn into steps for me. I was just—what starts to happen is when you decide you’re gonna commit to, you know, eating clean or—or you’re gonna do an exercise routine, like when you start to feel good—like what happens is you’ll make one good decision, like “Okay, I’m gonna take out drinking for 90 days.” And after you do one good decision then you make another good decision, and you’re like, “Well, maybe I should start to look at what I’m feeling my body with,” because you know, I—I didn’t fit like I—when I was going through the divorce, I was like, “I’m really sad. I should eat comfort food.” I was like, “I’m happy. It’s a great day! I’m goota eat a celebratory meal.” And what I realized for the—like the healing part with divorce is I found some really good books. I found a book called From Me To We—I’m sorry—From We To Me. And I thought that was a really good book. I actually—I started going to a group called Divorce Care and it was through my church. And it was a Divorce Recovery Group and I mean, I was raised Jewish and I was like, “I can’t walk into a Christian church.” I bet they’ll have this worse. But the cool thing was that it was—they were just really nice and accepting, and you know, I realized like I’m not the first person to get divorced, and it was so crazy because I did this 90-day journey, and I’m you know, focusing on like my purpose, like what I really want to do in this world and planning my day better, like respecting my boundaries, and I’m—I’m just, I’m making all of these good decisions, and I remember this like moment where it was like towards the end of the 90 days and I was actually driving up to go visit my parents and they live up in the country, and it’s like a 2½-hour drive and I stopped at a fruit stand. Like I pulled over to stop at a fruit stand to bring fresh fruit home. I remember picking up a peach and—and smelling this peach, and I, for some reason, I just felt so light like I felt so happy. And it was like what the heck is going on, like why do I feel so good? And I realized in that moment that I had forgiven myself for the divorce. And it was like the most powerful thing because I wasn’t—I wa—I didn’t know how much guilt I had around it, but I did. You know? And it wasn’t—it wasn’t that I didn’t try. I tried everything I could have, it was just I saw it as—as failure instead of it just being part of my journey.

Dr. Justin Marchegiani: Got it. So if someone’s dealing with emotional stress in your relationship, if you can kinda boil down the biggest, maybe 1 to 3 things, that someone can do to help either, you know, save it and/or recover from it, you know. What would those things the?

Rachel Adams:  You know, one thing I would encourage people to do is to find out really what a good—what a healthy relationship means to them?

Dr. Justin Marchegiani: Yeah.

Rachel Adams:  So not—not in relation to anyone else, but take—take a piece of paper, or you do—take a computer and—and write out all the words that matter to you in a relationship.

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams:  Like communication, intimacy, a sense of community, like whatever matters to you.

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams:  And next to each word, write a paragraph about what that word means you.

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams:  And I think that it will help you really—it—it’s creating clarity around what you want for yourself but it’s also setting a standard for what you will and you won’t allow in your life. And you know, if you’re in a relationship right now and it—it’s not the one that necessarily fulfils you, then look at this list you’re making and see if this person, if it’s conversations you can have with this person, and say, “Listen, I really have been taking some time to—to really reflect and—and this is what matters.” And see if this person aligns with you because I will tell you that the right people are going to come into your life and the right people are also going to leave your life.

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams:  In something else I would say is, you know, if you’re—if you’re not in a relationship yet, and you wanna get in a relationship, a lot of times people will start a new hobby or they’re like, “I’m gonna lose weight, so I’ll meet the right person.” And they do all these things because they think that that’s gonna be the reason a guy—or you know, someone’s gonna be attracted to them. But the reality is is that when you’re actually, you know, living in your powerful space, when you’re being who you are supposed to be, the person is going to appear. Like I was in—I basically took a three-year break. I mean I dated a lot but from being divorced ‘til being in my next serious relationship, it was three years and the funny thing is it was three months to the day after I met Ryan–

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams:  And he is—he literally is my list. He is everything I’ve ever wanted in a per—like he’s just my best friend and then it’s a bonus that were silly in love and like 38 days ago, not that I’m counting, we got engaged.

Dr. Justin Marchegiani: Oh, wow! Congratulations!

Rachel Adams:  And—yeah, thank you. But it’s like it is so cool to get to go through such an amazing transformative process and then meet the person that you’re like, “Oh, my gosh, like it really could be this good?” Like how fun can life be now?

Dr. Justin Marchegiani: Yeah, that’s great.

Rachel Adams:  Yeah.

Dr. Justin Marchegiani: So that’s awesome. So you got your relationship dialed in. You related some soul-searching, figuring out what you wanted so you can kinda–

Rachel Adams:  Yeah.

Dr. Justin Marchegiani: Create that that magnetic energy to attract it in.

Rachel Adams:  Absolutely.

Dr. Justin Marchegiani: That’s great. So then what are the next things because we have lots of people listening to this podcast that are—they’re either healthy and they’re—they’re really rocking it in all areas in their life and they are trying to get in the edge, or you have people that are kind of at a baseline of not so happy with their health and they’re trying to make those changes kind of moving forward. So we talked about the morning routine. I’m a big fan of you know, good clean filtered water.

Rachel Adams:  Yeah.

Dr. Justin Marchegiani: Throw some extra sea salts in there. Get some minerals going in your body.

Rachel Adams:  Love it.

Dr. Justin Marchegiani: Do a little bit of movement. I think that’s great. What’s that next change for you on the diet side? What was that big one feel?

Rachel Adams:  Oh, my gosh. So I am that person who have—I really honestly, I went diet to diet to diet and diet in a bad way because there is such a negative rep on the word diet but in reality diet is just what you eat.

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams:  It’s not what you’re on.

Dr. Justin Marchegiani: Right.

Rachel Adams:  And I mean, I’m not kidding you. I was high carb, low carb, no carb, yo carb, like I—I did any diet that I could think of because I wanted the quick fix. I wanted to find what works for me.

Dr. Justin Marchegiani: Right.

Rachel Adams:  And what happened was when I took out drinking, I also set some other rules out for myself, and I decided that I was gonna take out white flour–

Dr. Justin Marchegiani: Yup.

Rachel Adams: White sugar and anything processed.

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams:  No, just simple stuff. Right?

Dr. Justin Marchegiani: Simple stuff, right, just kind of foundational stuff, right?

Rachel Adams:  Nothing too crazy, right.

Dr. Justin Marchegiani: Yeah.

Rachel Adams:  And so what happens when you take out these, I call them distractions and noise—sugar to me is a noise and—and alcohol is a noise. It’s something—it almost numbs your body so you can’t—your taste buds aren’t even alive. They’re like kind of numb. They don’t know what’s going on and so what happened is I took this out and all of a sudden, food started tasting different to me. And so when I would need something, instead of—instead of just eating because I ate, because it was just what I did. I started to eat something and go, “Okay, how does my body feel when I eat this?”

Dr. Justin Marchegiani: Right.

Rachel Adams:  How does my body feel? Do I get energy? Do I feel a little tired? Do I have a—you know, a slump a couple hours later? And what I realized is that my body feels good when I eat a lot of vegetables, when I eat lean proteins, and the other thing that I—that I told myself is like no more restricting because I would go on a diet, the bad kind of diet, and I would say, “Okay,  I can’t eat this. I can eat this. I can eat this.” So I don’t eat and I restrict myself for a long time, and then I get towards the end and I’m like, “I did so great, now I’m gonna eat seven donuts.” Like it is such a weird cycle.

Dr. Justin Marchegiani: Yeah.

Rachel Adams:  And so what happened is I go, “Okay, how does my body feel?” And you know, I—I really—I honestly, I took a piece of paper and I drew a circle, and the circle to me it could represent a plate for some, for me it represented my daily intake of what I was eating, and down the middle of the plate in a straight line, so slitting the plate or the circle in half, I put a line. And on the left side for me that—half of what I eat in a full day is vegetables, literally vegetables.

Dr. Justin Marchegiani: Uh-hmm. Uh-hmm.

Rachel Adams:  And then I took the other half and I—I cut that in half. So I now have, and so with those two halves on the right side, one of them I put protein.

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams:  And for me that’s beans, that’s, you know, chicken, fish, tofu, whatever. That’s my lean protein. And then the all—the other one, I—I literally put it in the tiny little slivers, and I had dark chocolate. I had red wine. I—I put cheese on there like all—but it was—it was all the other things that I love in life that I realized like I don’t need huge portions of these. And I implemented another rule that was really big for me. And it’s kind of an opposite of what I think a lot of people think when they eat, but I do breakfast like a queen, lunch like a princess, and then dinner like a pauper.

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams: So I’m eating bigger meals earlier in the day.

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams:  Still all good fuel. And it—and then when I go to bed at night, it gives my body time to kind of rest and recuperate, and it’s not working on this huge meal. Could I even eat a really big meal at night? Then it would affect my sleep, you know?

Dr. Justin Marchegiani: So you feel better having a bigger meal at breakfast and kind of your—your number two at—at lunch from a mealtime perspective.

Rachel Adams:  I do.

Dr. Justin Marchegiani:  How long would you go between meals?

Rachel Adams:  I do and I eat two snacks, too.

Dr. Justin Marchegiani:  Okay.

Rachel Adams:  Like two or three hours. I do little snacks.

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams:  I’ll do like a Trader Joe, like I’m big because I—I own four companies so I’m always jamming, like I’m on the road a lot or–

Dr. Justin Marchegiani: Yeah.

Rachel Adams:  I’m at meetings and I have to prep in order to be successful because if I don’t—I prep meals on Sunday and Wednesday.

Dr. Justin Marchegiani:  Ahh, huh!

Rachel Adams:  And, yeah, so like I always have raw vegetables with me, like I have almonds, like different things. I do—a Trader Joe makes a turkey jerky with low sugar.

Dr. Justin Marchegiani: Yeah.

Rachel Adams:  And so I do—I have to have fuel with me in order to keep me going and so I just—I just made little rules that every two or three hours I would eat, and I wouldn’t eat if I wasn’t hungry but your body will speak to you. If you take out the distractions, your body is speaking to you. And it’s so just up to you to choose to listen.

Dr. Justin Marchegiani: Absolutely. So looking at kind of the meal timing thing, it sounds like you really were doing a good job stabilizing your blood sugar, eating really good, you know, proteins, healthy fats, and you were trying to consume more of your carbohydrates from kind of like non-starchy veggies. Does that sound about right?

Rachel Adams: Yes, definitely. And—but the cool thing is I will tell you, I was like terrified. My whole life was like bread or potatoes. Like I can’t eat them, bad news, can’t do it. But reality is, you can. Just choose a really good whole-grain that doesn’t have a bunch of processed junk in it. And if you’re gonna have a potato, eat a sweet potato, you know? And—and telling myself that I can have stuff and taking out the you can’t have that, it was the most freeing feeling and go figure. I’m not kidding you. I—from the start of my journey to the end, I lost—I started at 162 and when I ended the journey, I was like at 130. And I have a before and after picture on social media, but like my morning routine and my little abs, and these little things that was doing these little small implemental changes, they added up. And I ended the journey feeling so strong and so healthy, and it was—and everybody is like, “What are you doing? Oh, my God. What’s your new diet?” And I’m like, “Oh, my God! We need to talk.”

Dr. Justin Marchegiani: That’s funny. That’s great. That’s a nice little tip there. So give me a quick rundown. I’ll put you on the spot here. What’s–

Rachel Adams:  Yeah.

Dr. Justin Marchegiani: A day in the life like? Well, let’s go. Today what did you have for breakfast?

Rachel Adams:  So this morning I woke up, before again, before my 2 feet hit the floor I have a glass of water, and then dropped to the ground, did my quick little exercise, I—my journal is by my bed. So I write three things that I’m grateful for. I just came off this two-day conference where I spoke a bunch about actually health and my journey, so I was just grateful for the connections I made there. So this morning for breakfast, I had a cup of egg whites.

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams: I had half a banana with about a teaspoon of peanut butter and then I had, well, let’s see. I had quite—so I sautéed vegetables.

Dr. Justin Marchegiani: Yeah.

Rachel Adams:  So this was sautéed from last night.

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams:  So I’ll do half the plate sautéed vegetables and all different kinds. Like I—I don’t really—I’m—I really like vegetables so I don’t limit a ton except for maybe onions in the morning to spare everybody health. And then I’ll do a little bit—I added a little bit of smoked salmon and then I do have a cup of coffee.

Dr. Justin Marchegiani: Okay, so you got some good omega 3’s, some good proteins, some good fats.

Rachel Adams:  Yeah.

Dr. Justin Marchegiani: Awesome. What’s typical lunch look like?

Rachel Adams:  Lunch for me is usually either a salad with some kind of a lean protein or like sautéed veggies or some kind of a lean protein. Sometimes I throw in a little quinoa on there. Sometimes I’ll have a little sweet potato and sometimes I don’t.

Dr. Justin Marchegiani: So you’re really sure to keep the inflammation down.

Rachel Adams:  Absolutely, yes. And I—

Dr. Justin Marchegiani: And, uh-hmm.

Rachel Adams:  I believe in that.

Dr. Justin Marchegiani: Yeah.

Rachel Adams:  Like, see I do a ton of stuff with like—I know you talk about it on your show—but like spices. Like natural–

Dr. Justin Marchegiani: Yeah.

Rachel Adams:  Curries.

Dr. Justin Marchegiani:  Yeah.

Rachel Adams:  And you know, like I get a lot of my flavor now from spices instead of from like sodium and different salts and stuff like that.

Dr. Justin Marchegiani:  Yeah.

Rachel Adams:  Like I think it’s different to put salt in your water versus salt all your food.

Dr. Justin Marchegiani: Yeah, and I think also sea salt is totally different than your typical table salt–

Rachel Adams:  The only time.

Dr. Justin Marchegiani: That’s just Sodium Chloride.

Rachel Adams:  I keep one in my purse.

Dr. Justin Marchegiani: Oh, that’s great. Yeah, if you can–

Rachel Adams:  Yeah.

Dr. Justin Marchegiani: When I was in California at the Whole Foods, they had the—the real salt packs.

Rachel Adams:  Yup.

Dr. Justin Marchegiani: Those were awesome because you get like 60-70 minerals versus just the refined sodium chloride.

Rachel Adams: That’s literally what’s in my purse right now.

Dr. Justin Marchegiani: Yeah.

Rachel Adams:  I take them from Whole Foods.

Dr. Justin Marchegiani: Yeah, that’s great. Yeah, it’s a really good electrolyte support. Awesome! So what other little tips and tricks that you did on—on the diet and lifestyle side that you would say are like in that top 5 that listeners that are making that transition now, what can they do outside of what you already mentioned?

Rachel Adams:  You know, I—so I kind of implement the 85-15, or–

Dr. Justin Marchegiani: Yeah.

Rachel Adams:  All I know everybody have their different process–

Dr. Justin Marchegiani: 80-20, 90-10, yeah, I get it.

Rachel Adams:  Yeah, so for me it’s 85-15. So 85 for the—the 85% of the time I eat clean, and then 15% of the time I’ll eat whatever I want. But it—but what—what you find is like so say you love desert. You have a super sweet tooth. You know, like I—I love getting desert at dinner.

Dr. teen Justin Marchegiani: Yeah.

Rachel Adams:  So perfect. Get desert but share it with a friend and have a couple bites because the first bite tastes amazing. You’re like, “Oh, my gosh! This is so good.” And the second bites tastes pretty freaking good. But then the third or the fourth bite, it doesn’t even—it stops tasting as good, and then you’re kinda eating to eat empty calories.

Dr. Justin Marchegiani: Yeah, totally.

Rachel Adams:  So I—I would encourage you to just really try—like listen to your body, really listen. And then my fiancé, he eats—like he is 6’3” and I’m 5 feet tall. And he can literally eat whatever he wants, but the coolest thing about talking to him about food and his relationship with food–

Dr. Justin Marchegiani: Uh-hmm. Uh-hmm.

Rachel Adams:  Because he has no emotional relationship with food at all, is he eats really slowly and he chews all his food. He like—I swear he chews like 50 bites, every time, it’s 50 times. But the cool thing is like, so I wanted to pace myself with him because I was like, “Gosh, I wonder, that’s so crazy. He eats so slow.” But I love it because it—it gives you—like you can respect your food. You can respect your meal time, and so many people rush through their food, scarf it as fast as they can to keep moving throughout the day. And what you realize and for me because I was such a driver in my business world, I ate like a driver. I slept like a driver. I mean, and what I mean by that is I was like, “Go, go, go. Sleep—like it’s little sleep. Wake up. Get moving. Go! Quick breakfast.” And there is such a beautiful power in slowing down. So my rule when I eat is they just, it’s simple but I set my fork down in between bites, instead of having my fork always in my hand, I set my fork down in between bites. And that slows me down and really, really was helpful. And then I’d say the last piece to nutrition that’s really helpful for me is if you’re starting at clean eating and you don’t really know what it is, think about when you go to the grocery store, just hanging out on the outside perimeter, like where the vegetables are and the fresh, you know, fresh fruits and the—the lean proteins, because when you get into the center aisle, that’s where all your processed saturated fat, crackers, like that’s where all this stuff is that’s gonna be doing harm to your body and you know, like I said when you start making one good decision, your body is gonna crave it. Like you’re gonna be like, “Are you serious?” Like sometimes I wake up in the morning and I’m craving vegetables. Craving it.

Dr. Justin Marchegiani:  Right.

Rachel Adams: And it’s a beautiful thing like I just went on this all-inclusive vacation, and I was joking around yesterday, but 85-15 rule was pretty much reversed. Like at 85% of the time I ate whatever I wanted and 15% of the time I was like, “I should probably have a salad.” But the cool thing is when you treat your body really, really well, when you come home you don’t have to go on this crazy diet to restrict to get you back to where you were, you just go back on how you like to eat, what feels good for your body, and all of a sudden you’re like, “Oh, that was just some extra like saltwater, water weight.” And then you’re near back to where you were and it’s—it’s really empowering.

Dr. Justin Marchegiani: Oh, absolutely. I think that makes a ton of sense. I mean, these are just real practical things that everyone could be doing. I think the timing of food is really important also–

Rachel Adams:  Yeah.

Dr. Justin Marchegiani: That adage of like, you know, one chew per tooth, right? You have about 32 teeth on average, right? So that’s about 30 chews or so. That gets your food up to that liquid kind of consistency. There’s that old Buddhist proverb saying, “Drink your food and eat your water,” or chewing your food up to a consistency so it’s almost liquid so when you swallow it, it’s a lot of surface area for your enzymes and your hydrochloric acid to work and break it down. And then also when you drink your water, letting it imprint on your saliva so your body can—can process it better. So I think those are some really good things, and also just giving your appetite that appestat, that center of your brain that controls your appetite, time to let the nutrients kinda get into the body so it can sense it and allow you to feel full faster, where if you just scarf that food down its really east to overeat when your appestatic mechanisms that control satiety aren’t working optimally.

Rachel Adams:  Yeah, absolutely. Do you—what is your feeling on drinking like a glass of water before you eat? I’ve heard a lot of people talk about that.

Dr. Justin Marchegiani: Yeah, I think with hydration with water, hydrating about 10 minutes before is ideal. I mean if you’re gonna drink like an ounce or two, just to help food kind of process down or maybe you’re sipping a little bit of wine or something with your meal, fine. But hydration ideally about 10 minutes or so before meal because their stomach’s really acidic. It needs to be acidic. It’s about a pH of about 2. So hydrochloric acid and can activate a lot of the protein-digesting enzymes and water’s got a pH of 7. So if you’re raising up that pH, that’s gonna lessen your hydrochloric acid levels and lessen your enzymes and create more bloating and burping and belching. So I find 10 minutes or so before meal and/or about an hour or two after a meal is ideal for hydration.

Rachel Adams:  Awesome! Okay.

Dr. Justin Marchegiani: Yeah, and I find a lot of people, too—this is a big thing—is the mechanism for like craving food and craving water can be easily mistaken in some individuals. So–

Rachel Adams:  Yes.

Dr. Justin Marchegiani: Like before you eat, having like a big glass or two of water, you’d be surprised what happens to your appetite when that meal comes. It’s like you eat less even though you’re not trying to because you’re just giving your brain a chance to catch up with what it really needs.

Rachel Adams:  Absolutely.

Dr. Justin Marchegiani: Yeah. So okay we got the alcohol stuff down. We got meal timing. You’re—you’re really doing I think a lot of mindfulness with the chewing and giving your body time to—to process that food. I think that makes a ton of sense. What else? What else is on that big 5 list that you use to help improve your health?

Rachel Adams:  Well, you know, one, a big thing for me was sleep.

Dr. Justin Marchegiani: Yeah, huge.

Rachel Adams:  I—I fought sleep almost my whole life because I always was—even when I was in college, I was like 20 units and 2 jobs. Like I’m just—it’s just how I operate. And I, from 2007 to 2013, I literally took Ambien, the sleep—over-the-counter sleeping pill–

Dr. Justin Marchegiani:  Oh, wow.

Rachel Adams:  Four nights a week. Yeah, 4 nights, and it only was not 7, because I don’t wanna feel like I was addicted.

Dr. Justin Marchegiani: Yeah.

Rachel Adams:  And when I decided to really take a look at how I—how I slept, I realized that I was doing a disservice to myself and like I said, when I—I found myself home earlier, I was like I wonder if I, you know, I fought sleep always, so I’m—I hadn’t taken a sleeping pill in quite a long time and I’m drinking tea and I almost started to create this like—so you know we talked about a powerful morning routine–

Dr. Justin Marchegiani: Yeah, yeah.

Rachel Adams:  So I decided to create a powerful nighttime routine and it’s been such a huge shift for me, so what happened for me is like when I walk into my bedroom, I look at it and I say, “Okay, I—like so think about going into a spa, that when you go into a spa like you just feel good.” You feel relaxed, right?

Dr. Justin Marchegiani: Yeah. Uh-hmm. Uh-hmm.

Rachel Adams:  You feel like you want to unwind. So I—I looked at my bedroom and I said, “Why—why doesn’t my bedroom represent that?” Like if your bedroom is your—so I literally consider my bedroom now my sacred space.

Dr. Justin Marchegiani: Yeah.

Rachel Adams:  And I changed the paint colors to—to be more like calming colors because I—I had liked red. And that’s not so the most calming color.

Dr. Justin Marchegiani:  Yup.

Rachel Adams:  So I do a lot of like cream—now is like creams and ivories, and I have a little bit of gold tones, some blue–

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams:  And I don’t have full lights on. So I change my light bulbs in my room, too, so they are dimmer. I had a system that every night before bed I had this folder, and I would watch—it is on my comp—on my phone and I would look at e-news and Facebook and Instagram and Pinterest, and I’m like, “What? He’s dating her?” And you know, my mind is racing. So I implemented a rule and it’s a no tech hour. So before bed, any email, anything I wanna look at in the Internet, any text messaging, anything I wanna do before bed is done one hour before bed. So I unwind from technology a full hour before bed. I do not plug my phone in by my bed.

Dr. Justin Marchegiani: Yeah.

Rachel Adams:  A lot of people have their phone plugged in by the nightstand. It’s too easy for me to grab it. So I actually plug my phone in by—in my bathroom. And that does one of two things. One it makes it easy so I can’t go grab it to go chat on it, right?

Dr. Justin Marchegiani: Uh-hmm. Uh-hmm.

Rachel Adams:  And the other thing it does is when my alarm goes off to wake me up, I actually have to get my butt out of bed to go turn it off, because I was like a four-time snoozer. I was like, I just keep it in you know?

Dr. Justin Marchegiani: Right.

Rachel Adams:  And I—I aim for eight hours. I really do. I’m intentional about my—my sleep but the last thing to sleep for me was that sometimes life shows up and sometimes I don’t get eight hours. And I realized there was a mindset shift in here and I can, you know, it—I could either say, “Okay, I’ve got five hours. I’m going to be so freaking tired tomorrow. Tomorrow is gonna suck. I’m gonna need a cup of coffee at 4 PM and I’m gonna drag all day.” Or I can say, “Okay, I’ve got five hours. I’m going to shut down now and when I wake up, I’m gonna feel refreshed and amazing. I’m gonna have the most beautiful restful night’s sleep.” And then I wake up and I do my morning routine, and like mental shift for me was sleep. It was super, super huge. I think the last piece for sleep that really has been helpful is my mind races. Like I, a lot of times, couldn’t fall asleep because I’m thinking about a client I didn’t write back or a blog I need to write or whatever. So I keep a–

Dr. Justin Marchegiani: Totally.

Rachel Adams:  Journal by my bed, the same gratitude journal and I call it a mind dump. So something’s happening in my head and I’m not getting sleep, I literally look to my journal and just get it out of my head and once it’s out of my head and on paper, I usually can get back into the place of getting—getting into sleep mode.

Dr. Justin Marchegiani: Yeah, I totally agree. I think one of the biggest things—my biggest issue is just getting off technology earlier. The biggest thing I do is—I’m trying to do and working on it is one, throwing your phone or iPad into airplane mode, and then also clicking the night time button.

Rachel Adams:  Oh, good for you.

Dr. Justin Marchegiani: You know? Throw it in airplane mode.

Rachel Adams:  That is dangerous.

Dr. Justin Marchegiani: I know it’s hard. Throw it into airplane mode and then also hit the little moon button, half moon button that kills all your notifications, so then you don’t you don’t have like calendar things popping up or you know, your to-do list going off saying, “You gotta do this, you gotta do this.” And then it’s just dead, then your phone’s off. There’s no EMF. I throw my phone all the way across the room, kinda like you mentioned, at least 6 feet–

Rachel Adams:  Yeah.

Dr. Justin Marchegiani: But I keep it you know, 25 feet away.

Rachel Adams: You check it?

Dr. Justin Marchegiani:  Yeah, I just have an end table that’s literally at the polar opposite corner of my bedroom, and then number one when the alarm goes off, it forces me to actually get up.

Rachel Adams:  Yup.

Dr. Justin Marchegiani: And then number two, it keeps that EMF away. And then also with the Apples, they have the application, their Night Shift, and I make sure Night Shift is on so it kills all of the blue light, so which—that’s the light that really disrupts melatonin. So kill, putting the Night Shift application on or if you’re Android, there are other applications out there that will kill the blue light which shuts down melatonin.

Rachel Adams:  Yeah, I have that.

Dr. Justin Marchegiani: Yeah.

Rachel Adams:  You know how you said the moon? It—do you have to hit that? Do you hit that again in the morning to take it off?

Dr. Justin Marchegiani: Yeah, you gotta take it off–

Rachel Adams:  Okay.

Dr. Justin Marchegiani: Or like–

Rachel Adams:  Got it.

Dr. Justin Marchegiani: Your calendar notifications or people call you, it just will go. You won’t even hear it. So it’s great at night because it just, you know, sometimes at night I’d have like calendar stuff popping up. I’m like, “What the heck?” So I just—I use that now and then it’s like, it’s perfect. There’s no more issues, but it takes discipline. It really does.

Rachel Adams:  Yeah, absolutely. It does.

Dr. Justin Marchegiani: Well, awesome here. We’ve had a really great talk and I wanted just highlight a little bit more where people can get more Intel and more info on you over at lost2found90.com, like a 90 days to kinda get your health and your life back on track. So I think that’s gonna be some great Intel for people that wanna get more information about how they can get their life back. Also any way else people can get a hold of you or find out more about you, Rachel?

Rachel Adams:  Absolutely, yeah. I’m really active on Facebook so if you do the /racheladamsrealtor, you can find out about me and then my main website that kinda houses everything I do is www.RachelAdamsInspire.com and you can talk to me about speaking. You can see my book and program, real estate coaching, and all fun stuff I’m up to.

Dr. Justin Marchegiani: RachelAdamsInspire. Awesome! And the last question that I ask everyone–

Rachel Adams:  Please.

Dr. Justin Marchegiani: Let’s say you are stuck on a desert island and you only can bring one thing, one supplement with you, what do you bring?

Rachel Adams:  Oh, that’s so good. One supplement. Hmm. So it’s health related? One thing?

Dr. Justin Marchegiani: Yeah, health-related, but you know, if you want to go outside of health related, I’ll—I’ll let you do that, too, as long as we can—as long as you really have a good answer why.

Rachel Adams:  I just—I think I’d bring like a flint to make a fire so that I can cook food and boil water and you know what I mean?

Dr. Justin Marchegiani: Yeah, from a practical standpoint. That—that makes a lot of sense.

Rachel Adams:  Yeah, that would be my go-to, and this horrible—I’m not a fan of it, but my fiancé really likes watching Naked and Afraid–

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams:  So I keep seeing people like going on the shows and doing all these horrible things, but that—that would be my take away.

Dr. Justin Marchegiani: Very cool. And is there one supplement that you’re—you’re doing now or you’ve done in the past that you really like or you’ve gotten some success with?

Rachel Adams:  Well, I’d love it—I’d love to actually hear your feedback on this. So I am training for my first full marathon right now.

Dr. Justin Marchegiani: Yeah.

Rachel Adams:  And I—I did a half marathon and we were told by some runners to—look, I’m not a big believer—I think that the—the supplement industry from like a GNC standpoint–

Dr. Justin Marchegiani: Yeah.

Rachel Adams:  Is poison.

Dr. Justin Marchegiani: Oh, yeah, 95%.

Rachel Adams:  So I steer super clear from those.

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams:  I really—I only do natural supplements in my body.

Dr. Justin Marchegiani: Uh-hmm.

Rachel Adams:  But I will tell you turmeric, they told us use turmeric after running to like help restore muscles are something.

Dr. Justin Marchegiani: Inflammation, yeah.

Rachel Adams:  It freaking made such a difference, I think, but I’m wondering if I—it’s in my head because we honestly like we had a fairly okay healing process for tearing down our muscles as much as we did and I’d love to hear your feedback on that.

Dr. Justin Marchegiani: Well, turmeric I think, yeah, that’s great.

Rachel Adams:  That’s—that’s one of my favorite.

Dr. Justin Marchegiani: I think turmeric’s great for inflammation and you know, marathon running can be very inflammatory in the body. Sell for some people if you’re not already healthy it can be—it can be a stressor but for my marathoners, the biggest thing I like is branched-chain amino acids because the body will allow those amino acids to pinch-hit instead of breaking down your muscle and getting more catabolic, i.e. breaking down faster. And then also mitochondrial nutrients like extra CoQ10, carnitine, creatine, ribose, you know those type of nutrients that pinch-hit because the parts of your—little cells of your body, these powerhouse cells, the mitochondria, really use them to generate energy and that’s a big part of you know, that kind of energy systems you’re using when you’re running as well. To those would be my two—branched-chain aminos and mitochondrial nutrients.

Rachel Adams:  Awesome!

Dr. Justin Marchegiani: Well, great. Any other parting words you want to leave with the listeners here, Rachel?

Rachel Adams:  No, I think just, you know, the—the one thing I would talk—that I think about a lot is people make such big goals for their lives, and they have these beautiful ambitions, but they forget that they only have one body. They only have one vessel that’s gonna get them there. So I would really encourage you to just remember that if you’re not taking care of you and you’re not making yourself a priority, you’re never going to achieve these big goals that you wanna achieve because you’re not gonna feel good. And in reality it is all about how you feel. So just remember that, you know, you can’t be the best wife, you can’t be mom, you can be husband, dad, all of that if you’re not taking care of number one.

Dr. Justin Marchegiani: Got it. Yeah, I think even in the—the Bible, right? It says you gotta love your neighbor as you love yourself.

Rachel Adams:  A hundred percent.

Dr. Justin Marchegiani: That’s pre—that’s pre-assuming that you already love yourself, so I think that’s really important. Spiritual text from all religions echoes that as well so I think that’s a really, really great point to—to leave on.

Rachel Adams:  Awesome!

Dr. Justin Marchegiani: Well, thanks so much, Rachel. Appreciate your time.

Rachel Adams:  Thank you. I appreciate you have me on.

Dr. Justin Marchegiani: Thank you. Bye!

Rachel Adams:  Bye!

How to stay healthy while traveling – Podcast #108

Dr. Justin Marchegiani and Evan Brand talk about travel and what you can do if you’re on the go. Listen to this podcast and pick up helpful strategies so you can stay healthy and continue living a chemical-free, organic lifestyle. It’s all about making better, if not the best choices.

healthy while travelingDiscover a whole bunch of tips and tricks that you can practice the next time you fly or travel out of the country. Learn why choosing what you eat or drink could really help you avoid getting any sickness during a trip. Find out what supplements you can take to arm yourself and to prevent any infections and how to combat that dreadful jetlag.

In this episode, topics include:

01:05   Travel and food tips and tricks

07:15   Grounding and the pesticides in the environment

23:16   Supplements

25:14   Resetting circadian rhythms and boosting the immune system

37:29   Swimming, therapeutic massages, and exercises








Dr. Justin Marchegiani:  Evan, it’s Dr. J, man. It’s Tuesday. What’s going on?

Evan Brand:  Hey, not too much. How ya doin’?

Dr. Justin Marchegiani:  Doin’ great. We don’t normally do these things on Tuesday but here we are.

Evan Brand:  Yes, sir. And you’re—you’re headed out of the country and so this is a timely time and your dedication is impressive to this podcast. We wanted to talk about travel and even if you’re not going internationally like you, what can you do if you’re on the go? If you’re a busy mom, you have a one-hour commute, you’re out, you’re in the car, you don’t wanna have to stop and pick up something that is maybe not the best choice, how do you still live a healthy, chemical-free, organic lifestyle if you’re on the go? So that’s hopefully what we can address today.

Dr. Justin Marchegiani:  Yeah, great questions. Again, we’ll do anything for our listener, so again, I’m leaving, jumping on a plane here to go to Prague and then heading over to Croatia, right after that for a week or so, so looking forward to just reading some books, getting some R&R and repairing my adrenals as much as possible.

Evan Brand:  Absolutely.

Dr. Justin Marchegiani:  So off the bat, you know, what are some simple strategies? Well, number one, if you’re traveling and it’s long flights and you don’t have good food options, obviously fasting can be a great option. Right? A little bit of intermittent fasting can be helpful, even if you’re like—may have blood sugar issues or adrenal issues, you could always bring a nice snack onboard. I actually got about 4 really good like smoked salmon packages at Whole Foods, like the 4-6oz packages—the Wild Cod Alaskan Sockeye. So I got 4 of those. I got some grass-fed beef jerky. I got some packages of nuts and things, and I also have a couple of different bars, like some of the KIND bars, the Nuts & Spices brand that has the—the 5g of—the 5 to 4g of sugar or less and the 10g of protein. Those are good and I’m also gonna bring some collagen, too, and be able to just mix it with some water and be able to down it. So there’s a lot of good strategies. Fasting is number one. Number two is good, clean water. That’s always helpful. The solution to pollution is dilution. And then easy, simple snacks that you can either get nutrition from and/or stabilize blood sugar.

Evan Brand:  Yeah, water’s the tough one for me. It’s always the most frustrating aspect of flying because due to all the security regulations, you have to pour out your water, so like when I went to Chico back in the spring, I had like a—like a gallon of spring water that I was still trying to chug because they wouldn’t let me bring it through security. And then they’ll resell it to you for 4 or 5 bucks a bottle on the other side. So if you are doing that, you just have to do your best. What’s actually pretty cool and maybe next time I travel I would do this, Berkey actually has a portable system now. I have the at-home Berkey but they have a Berkey—I think it’s called the Berkey Go or the Berkey Travel. Very small Berkey but it’s got the same filter and you could literally shove that in your backpack or your suitcase and you could go to a water fountain and filter on the go. I think that’d be amazing, and you’re not paying 5 bucks for a bottle of water that’s still in a plastic bottle.

Dr. Justin Marchegiani:  Yeah, I think that’s definitely great. That’s a really good option. Typically, you know, if I’m traveling a lot of time, you know, I—I’ll spend the 5 or 6 bucks and get the Evian or the Fiji just because it’s the high quality water with the minerals in there. The minerals are nice. You may lose that with the Berkey and such, so the minerals are really good. And then two, I’ll get the—like I fly Southwest a lot, big Southwest fan. I got a buddy pass with them so my wife and I go back and forth. Typically one of us fly free which is nice and what we’ll do is I’ll ask for like the—the Seagrams and I’ll get the sparkling water.

Evan Brand:  Yeah, that is good.

Dr. Justin Marchegiani:  And I typically tell them, so sparkling water and then I tell them, “Give me the can, no ice.” Because the ice is made out of water that’s, you know, probably junky water. I doubt it’s filtered or has any purification to it so I’m like, “No water. Just give me the straw and I’ll drink out of the can.” And they just—they can’t help it because every—they give ice to everyone, right? It’s like an automatic kind of thing. So I do that a lot. That’s a really good option is the sparkling water in the can, no ice, for—for the free side of the fence, or just spend the 5 or 6 bucks and get a good high-quality water before you get on the plane.

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  I like Evian because of the minerals and I like Fiji.

Evan Brand:  Yeah, I was gonna say I think Southwest they—they’ll give you Deja Blue water. That’s their water that you can get for free as the can. That’s what I’ll ask for.

Dr. Justin Marchegiani:  Oh, yeah. You can get that, too.

Evan Brand:  I think it’s a good—I think it’s reverse osmosis water.

Dr. Justin Marchegiani:  Yeah, I mean, even if it is–

Evan Brand:  It’s not—I know it’s not distilled. It’s something—it’s something purification.

Dr. Justin Marchegiani:  Yeah, and people—people knock reverse osmosis water but I mean, frankly I’d rather have a water that mineral devoid and clean than mineral devoid, or let’s say mineral rich if it—if it is even that, right? We’ll give it the benefit of the doubt and say it’s mineral rich but then full of crap.

Evan Brand: Yeah.

Dr. Justin Marchegiani:  Right?

Evan Brand:  Pesticides.

Dr. Justin Marchegiani:  Pesticides, chemicals–

Evan Brand:  Pharmaceutical drugs, there’s average of over a dozen if you look at Environmental Working Group, over a dozen chemicals in tap water.

Dr. Justin Marchegiani:  Ton of things.

Evan Brand:  They’re not—they’re not trained I mean, that’s the thing. These municipal tap water companies, they’re only trained to remove condoms and poop out of the water that you flush.

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  They’re not trained to remove chemicals and pharmaceuticals and pesticide residue and run off and somebody who threw their whole bottle of Xanax down the toilet. They’re not trained for that and they’re not filtering that.

Dr. Justin Marchegiani:  Yeah, and also pre-show we were just talking about toxicity. We were reviewing one of the labs that we used, the toxicity profile they do, and we were seeing a whole bunch of Roundup or glyphosate in some of the—the children patients that you’re treating, and that’s just–

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  An epidemic because Roundup is being used everywhere. My neighbor just got a whole new lawn put in and then they—they did glyphosate or Roundup on everything. Now I’m getting a lawn put in as well, brand-new one and I said, “No Roundup”. Absolutely no chemicals, I’m just—they’re gonna do it the hard way, and just kinda scrape it really well, and then we’re using natural pesticides. We do like the probiotics-based pesticides and then some of the more natural-based fertilizers and then we use like some of the—like they put like some protozoa and some natural like nematodes and things that kinda help keep the environment in check that’s chemical-free.

Evan Brand:  That is so cool. Yeah, I mean, people have to realize there is a natural alternative or there was a natural alternative which was the only thing available until chemical industry came into play in the last 100 years or so.

Dr. Justin Marchegiani:  And don’t get me wrong. Chemicals are more convenient in a lot of times, but the question is–

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  They also can contribute to disease and disease is not more convenient. Right?

Evan Brand:  Definitely not.

Dr. Justin Marchegiani:  So that’s–

Evan Brand:  Definitely not.

Dr. Justin Marchegiani:  That’s the issue that you fight and it’s just convenient, right? Farmers and a lot of these people that are doing this line of work.  They’ve been sold that pesticides are easy. They’re cheaper. You have multibillion companies that operate in magnitudes of—of volume and scale that can sell these things pretty darn cheap. But also here in Austin, I called a couple different companies that do organic lawn care because I’m looking at getting some lawn care for my home and I wanna do it in a way that is natural and not providing pesticides for my animals. I mean, I have cats. I have dogs. Hopefully, a kiddo soon and I want them to be able to interact with the grass and the environment and not have to worry about chemicals and–

Evan Brand:  Yeah, and if you’re going barefoot and grounding yourself on your glyphosate yard, that’s not very–

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  That’s not very good.

Dr. Justin Marchegiani:  And I–

Evan Brand:  I guess that’s a—that’s another tip, too. If we have people–

Dr. Justin Marchegiani:  Boom!

Evan Brand:  Like how did we get on this topic. If you’re traveling which I think Justin will probably do. If he’s not, this is my recommendation to Justin, and is to get grounded when you travel especially if you’re doing time zones because my dad when he went over to China, he was working over there for a while, I told him to go to a park as soon as he got there. I mean, you’re talking what—12 time zones to China from US?  And he went to a park there right next to his hotel and went barefoot on the grass for like an hour and he said that he slept really good. Probably he was just exhausted but I think—I’d like to think that—that part of the grounding and reduction of inflammation and stuff like that helped as well.

Dr. Justin Marchegiani:  Yeah, he just placed a lot of those negative ions that you accumulate.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  Absolutely.

Evan Brand:  So and—and then flying at night which it sucks because you would destroy your circadian rhythm if you’re doing a red eye, but in terms of radiation—Mercola has written a lot about this. Your reduction of radiation’s basically 99% if you’re flying at night because the sun is not up and the sun is not beaming through the airplane.

Dr. Justin Marchegiani:  100%. 100%. So like the big thing—I just, I kinda got off topic just to touch—but the whole thing with the pesticides–

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  Calling these companies up, they were telling me it’s a huge demand. That lots and lots of people are demanding the natural alternative versus the toxic pesticides and this company was actually talking about moving away from—because they offered the organic option but they also have the regular option, talking about moving away from the conventional option and going more to the natural option exclusively because the demand is there. People are–

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  People are understanding the fact that a lot of the chemicals are carcinogenic. There’s been studies looking at people that get actual lawn care like pesticides and chemicals put on their lawn, you know, shoot little flags, little sticks–

Evan Brand:  Oh, yeah.

Dr. Justin Marchegiani:  They put on their lawns saying, “Hey, beware!” That there’s a correlation with those people and cancer. So it’s like, alright–

Evan Brand:  My neighbor has one.

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  My next door neighbor. He—and you know what he does? I’m so glad I asked because I was paranoid about it. I saw the—the truck come and do several applications of glyphosate on his yard and he always has the little stick with the sign there.

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  And I asked him. I said, “Tim, how often are you getting this yard sprayed?” I said, “This flag is always there.” He goes, “Oh, I just keep it to keep the kids off because the kids will walk through the neighborhood. I just keep it there to keep the kids off the yard.” It’s like, “Okay, well, thank gosh, because I thought you were getting it sprayed every week.” Apparently, he’s getting it sprayed like every 6 weeks which is still too much but hopefully now that the seasons are changing and grass is not gonna be growing, hopefully he’s not getting winter application. I mean, surely not.

Dr. Justin Marchegiani:  Right, exactly. So again the market’s demanding that because people are observe—even though conventional medicine doesn’t wanna talk about how things in our environment are causing cancer and they wanna just sell you drugs to actually treat the cancer and not fix the root cause of the cancer, right?

Evan Brand:  Or prevent it, yeah?

Dr. Justin Marchegiani:  That’s whole different podcast. Right. It’s a whole different podcast. So the toxicity part is important. So the solution to pollution is dilution. I think we got on that thread because we talked about toxicity in the water.

Evan Brand:  Right.

Dr. Justin Marchegiani:  So clean water I think is really important. Next is figure out your snacks. Now some of my patients are on the autoimmune diet. I know some of yours are as well where they may have to be more strict with eggs or nuts or seeds or maybe some more of these snacky things like the—some of the bars that are maybe have some nuts in them. So I would say, number one, dried salmon’s excellent alternative. Good Omega 3s. Good fat, really good—very, very satiating, right? Number two, I would say after that would be jerky. There’s lots of good gluten-free jerkies out there that are just good dried beef.

Evan Brand:  I got a bag right here on my desk.

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  This is Whole Foods and where’d it go? It’s under here and they use—let’s see—they’re using tamari. So they’re using the gluten-free soy sauce and it’s water and soybeans. Spices, now it does say spices but still I’m not concerned that there’s MSG in there. There could be some cumin or maybe some other spices.

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  That are not AIP but I don’t think you’re gonna fall apart.

Dr. Justin Marchegiani:  So I’m gonna give you one Paleo demerit right now because of–

Evan Brand:  What?

Dr. Justin Marchegiani:  The soy.

Evan Brand:  Oh, come on.

Dr. Justin Marchegiani:  I’m gonna give you one Paleo demerit, okay? Now with good behavior, you may be able to earn it back by the end of the show.

Evan Brand:  Yeah, right.

Dr. Justin Marchegiani:  But yeah, at least it’s tamari though. It could be the soy with the MSG and the gluten in it.

Evan Brand:  Exactly.

Dr. Justin Marchegiani:  So like on the scale of like good, better, best. If you’re like I’m going into the store and I gotta buy some jerky because I got his flight and I really wanna make sure I’m not starving. That’s definitely a better option than all the other crap that are there, because tons have the conventional soy. They have added sugar and they have the MSG. So on that scale of good, better, best, it’s definitely better.

Evan Brand:  Well, not to even mention, this is grass-fed beef jerky.

Dr. Justin Marchegiani:  Oh, so good quality there, too.

Evan Brand:  Yeah. I mean it’s not—think about your Jack Link’s or some type of jerky like that.

Dr. Justin Marchegiani:  Oh, it’s crap.

Evan Brand:  That is factory-farmed beef without a doubt. Yeah, this is actually the teriyaki one which I reluctantly got because they don’t have the original.

Dr. Justin Marchegiani:  Yup.

Evan Brand:  They’ve had original there which is literally just like beef, salt, and a couple of spices and that’s it. But they’ve—I don’t know, they’ve not stocked it at our local one, but check it out. Look right by the cash register if you do go to your Whole Foods and you should see it. I found it nowhere else in the groceries. It’s just a small little Ziploc bag and it’s like made in-house jerky. So it’s–

Dr. Justin Marchegiani:  Got it.

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  That’s good. My next one is the KIND bars. Again, not all KIND bars are created equal. So you gotta look at the family. They have like fruit, nut, and then there’s like nuts & spice. If you’ll look at it, you’ll see what family it is you want. The Nuts & Spice. And they have about 4 or 5 flavors that have 5g of sugar or less, which is actually pretty good for a bar. So I like the dark chocolate and sea salt, the mocha, there’s a caramel one, and then there’s a Madagascar vanilla and a mint one. So there’s 5 that have 4-5g of sugar or less. The Madagascar vanilla has the least amount of sugar, 4g of to about 9-10g of protein and then some good fat in there as well. So not a bad deal.

Evan Brand:  Now those are not organic, correct?

Dr. Justin Marchegiani:  Correct. I don’t think those are like 100% organic.

Evan Brand:  So Love Crunch, it’s by I think the brand is QIA or maybe, no, it’s—it’s Nature’s Path Organics, I believe. I think they’ve discontinued all of them. Maybe you can find them online but for a while I was using the Love Crunch bars.

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  They’re so delicious, 100% organic, almonds, cashews. I believe they did have a small amount of peanuts added to their nut blend so maybe a little demerit there but otherwise, your nuts in that bar were organic and it was organic dark chocolate. So that was a delicious bar and also, I’ve got a free box of Mark Sisson’s bars.

Dr. Justin Marchegiani:  Yup.

Evan Brand:  His primal kitchen bars. It’s a grass-fed collagen dark chocolate bar. Those are really, really, really good.

Dr. Justin Marchegiani:  I tried those. I wasn’t a big fan of them.

Evan Brand:  No? Well–

Dr. Justin Marchegiani:  Whose bars I like the best right now is Dave Asprey’s bar.

Evan Brand:  His are good but I ate 2 of his bars when I went to—where’d I go? When I went to Los Angeles for the conference that he had last year and I got–

Dr. Justin Marchegiani:  Yeah, Bulletproof.

Evan Brand:  A box of those bars. I had 2 of those bars that morning on the flight–

Dr. Justin Marchegiani:  Gave you the runs?

Evan Brand:  No, but I was in severe stomach pain like a sharp pain.

Dr. Justin Marchegiani:  MCT.

Evan Brand:  Yeah, the MCT got me.

Dr. Justin Marchegiani:  Yeah, the MCT I think there may be a little bit of–

Evan Brand:  Or the ex—I think he had—

Dr. Justin Marchegiani:  Xylitol.

Evan Brand:  I think he had that XCT oil which is supposedly even stronger in there.

Dr. Justin Marchegiani:  Yeah, I think just the C6, or no, the—yeah, that the XCT I think is more C6. So more of the—the octanoic acid in there.

Evan Brand:  I didn’t poop my pants.

Dr. Justin Marchegiani:  Oh, man. That’s a tough one. I’m so—I like those because it’s got a little bit of MCT in there and then it’s got a little bit of the vanilla. His—his are pretty good. Again, let’s see what else do I have in bag? I’m ready to go. I gotta go finish packing after this podcast. Hard boiled eggs are good. Hard boil–

Evan Brand:  You’re not gonna bring those with you, are you?

Dr. Justin Marchegiani:  I—I have—I’ve been known to in the past.

Evan Brand:  What do you do? You just make them before and put them in a Ziploc?

Dr. Justin Marchegiani:  Yeah, I got one of those little hardboiled egg makers and I just throw them on there, 6 minutes, let it cool off and then just throw it in a Ziploc bag. Put it like in my, you know, on my personal, on my backpack, on my carry-on. Not in my suitcase.

Evan Brand:  Oh, I believe the brand is called Artisana. I don’t—Justin’s is okay but they have a lot of sugar. Sorry.

Dr. Justin Marchegiani:  Yeah, yeah, they do.

Evan Brand:  Sorry. Sorry, Justin.

Dr. Justin Marchegiani:  Yeah, I used to post them on my Facebook for a—for a while. I like their dark chocolate with the peanut butter even though that’s a Paleo demerit, I know. It’s a—it’s a good one, for like a cheap, for a treat. I used to post it so much. A lot of my patients thought that I—that was my company.

Evan Brand:  Oh, that’s awesome.

Dr. Justin Marchegiani:  I know, that’d be nice.

Evan Brand:  There’s another—so Justin’s is okay. They’re not organic with any of their nuts so that’s an issue because almonds are–

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  Heavily sprayed. However, I believe the brand is called Artisana. It’s in the same area as the little nut butter packet and they have a raw and organic walnut, almond and pecan packets that you can buy. I believe it’s 2 bucks for a little packet of some raw nuts, raw nut butter. There’s another brand, too. I can’t think of what it’s called. I’m gonna have to look it up for you but I’ve sampled it. They gave me and it was all organic pecans and walnuts and cinnamon. I think it was called like Crazy Nut Butter or something. I’ll have to look it up for you.

Dr. Justin Marchegiani:  There’s one called NuttZo that’s really good. NuttZo’s excellent but it’s like $18 a jar.

Evan Brand:  I know, it’s not the NuttZo. That’s a good one, too.

Dr. Justin Marchegiani:  It’s good. It’s like that stuff’s like pure manna. It’s like literally gold.

Evan Brand:  I know, yeah. Oh, it’s called—it’s called Cracked. So here’s a shout out for Chris.

Dr. Justin Marchegiani:  Crack? Are you doing—are you doing crack now?

Evan Brand:  Yeah, Cracked Nut Butter. It’s over—Chris over at Cracked Nut Butter—they found me online and they sent me a little sample kit and I ate their entire sample kit very quickly.

Dr. Justin Marchegiani:  Now that explains why you’re so energetic today.

Evan Brand:  Exactly.

Dr. Justin Marchegiani:  I just thought it was the adrenal support.

Evan Brand:  No, it was the—it was Cracked Nut Butter which I haven’t had—I haven’t had for like 6 months but they have a—it is a—it was, let’s—let me tell you. I’m gonna tell you right now. Hold on. Alright, here’s the ingredient list.

Dr. Justin Marchegiani:  What do you got?

Evan Brand:  Pecans—pecans and I believe this is all organic but I’m not 100% sure here. But it’s pecans, almonds, grass-fed whey protein, digestive enzymes such amylase, lipase, cellulase, protease, lactase.

Dr. Justin Marchegiani:  Nice.

Evan Brand:  Organic ghee, organic coconut, and cinnamon and it comes in a little—I’m gonna have to buy these. They were too good. It comes in a little pouch and you just unscrew the lid and you just squeeze the pouch and you could make 2 or 3 servings out of 1 pouch. I think it was like 4 or 5 bucks a pouch but it was unreal how delicious it is. I’m gonna have to hit them up.

Dr. Justin Marchegiani:  And what’s that called again?

Evan Brand:  That is called CrackedNutButter.com. I may even have a coupon code. Let me see if I have my email for this guy.

Dr. Justin Marchegiani:  That’s excellent. We can always put it on after the fact, but that’s good.

Evan Brand:  Yeah, you put it in the show notes if I find it.

Dr. Justin Marchegiani:  I gotta get that. Cracked?

Evan Brand:  CrackedNutButter.com

Dr. Justin Marchegiani:  That’s great. Cracked Nut Butter. That’s awesome. We’ll have to get some crack here. Love it.

Evan Brand:  Oh, I do—I do have a secret VIP coupon code for you but we can’t give it to the listeners. I was instructed that it’s highly, highly top secret.

Dr. Justin Marchegiani:  Got it. Oh, I’ve seen it before.

Evan Brand:  But I will give it. Yeah.

Dr. Justin Marchegiani:  Awesome, that’d be great. So outside of that. One more that I like. Epic bars. I like Epic bars.

Evan Brand:  Yeah, they’re good.

Dr. Justin Marchegiani:  They’re pretty decent. I mean, for some of my autoimmune patients, there’s a couple of bars that do not have any nuts in it, which is great.

Evan Brand:  Little bit too many cranberries.

Dr. Justin Marchegiani:  Yeah, I mean–

Evan Brand:  Little bit on the sugar side.

Dr. Justin Marchegiani:  You’d have to look at the sugar.

Evan Brand:  Little bit too many sweet.

Dr. Justin Marchegiani:  I’d have to look at them but they have a couple that are—are decent that don’t have any of the nuts in them. So people that are just wanting like a really good clean, little bit of fruit, little bit of protein and fat, it could be a good bar that’s still autoimmune friendly. So I like that piece of it. Some have some of the almonds in it. Some don’t. So you just gotta look at the 4 or 5 that are out there.

Evan Brand:  Yup. I’m gonna send you the—I’ll send you the link to the store here because it’s—they advertised these little packets as TSA friendly.

Dr. Justin Marchegiani:  Oh, nice!

Evan Brand:  So I’ll send it to you and you can—and you can check them out.

Dr. Justin Marchegiani:  That’s great.

Evan Brand:  Yeah, the Epic, they have a chicken bar, too. I just saw. I haven’t tried it, but that’s another option. I believe, don’t they have a—an organ meat bar, too?

Dr. Justin Marchegiani:  They do. I think they do with some liver in there.

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  Which is excellent.

Evan Brand:  So the op—the options are out there and I mean, if people who are listening, they’re like, “Well, I’m not flying. I don’t fly.” Well, what if you go camping or what if you–

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  Are just out and you’re running errands all day in the city? I mean, even for my wife and I, we’ll take some snacks with us if we’re gonna be running out all day for hours, going around the city, going downtown, going to the river, etc. We’ll bring some of that with us. Also another brand I believe it’s called Wellshire Farms–

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  And I found this at Whole Foods. They have—now I can’t say whether it’s pasture-raised meats or not but it’s at least no antibiotics, no hormones. They have some beef sticks. They also have some I wanna say it’s pepperoni or some other type of stick but it’s completely antibiotic, hormone-free. So in a pinch, that’s a much better option than you going to Subway which is not fresh at all or going to, I mean maybe Chipotle could be okay.

Dr. Justin Marchegiani:  Yeah, Chipotle is not bad.

Evan Brand:  But they’re had a lot of—they’ve had a lot of issues.

Dr. Justin Marchegiani:  They’ve had some but I think I’ve seen some reviews where they do have the highest quality meat out there out of all the fast—fast food type of stores.

Evan Brand:  Yeah, I think maybe some of it’s blown out of proportion because they’re trying so hard to go natural and grass-fed and all that. Maybe the media is against that, who knows?

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  Could be food industry.

Dr. Justin Marchegiani:  Yeah, it’s very possible. I mean, anytime people are trying to show the value add and the quality of food, you know, well, how do you beat these multinational corporations that have absolute terrible quality, right? They just—they just can’t compete at that level.

Evan Brand:  Right, and just like we’ve seen anti-Tesla news after one guy got killed in the electric car, and now they’re trying to say all Teslas and electric cars are bad. Who knows if those media stories are getting co-opted by oil companies, you know? So if you see something anti this or anti that, like the anti-Chipotle media, maybe there is some sort of media bias. It’s hard to say.

Dr. Justin Marchegiani:  Yeah, you just gotta take it all with a grain of salt. That’s all.

Evan Brand:  Yup, absolutely.

Dr. Justin Marchegiani:  But I would say also one of the things I do—not the best for going on planes because you gotta have it, it’s gotta be mixed in water and technically you can’t get a lot of the water through the TSA, right? But a good protein like shake or cup that you can just throw in some collagen, some grass-fed collagen, mix it with some water or coconut milk. Shake it up and I’ll—if I go out and run some errands to do something or go to the gym, I’ll have it with me. That’s a real easy one and you can kinda figure out exactly what you want in there, whether it’s just protein or you wanna mix up some low glycemic fruit or maybe add some MCT or something. You can make that pretty nutrient-dense and it’s darn convenient.

Evan Brand:  That’s a great idea and if you really needed to not use water and you wanted the coconut milk, if you couldn’t get away with brining a can, you could bring one of those dry, cardboard containers of the organic coconut milk or–

Dr. Justin Marchegiani:  Yes.

Evan Brand:  Almond milk. That’d easy.

Dr. Justin Marchegiani:  Yup, those are good. Also avocados are decent because they’re kinda self-contained. If you can get like a plastic spoon and a knife on the plane then you could just—you know, plastic knife, plastic spoon kinda gig, you could just scoop it out. That’s pretty good because it’s self-contained and you can just throw it in your bag and you’re good to go and I like things that are high in nutrient density like also satiating, because I mean after 1 or 2 avocados, your appetite’s pretty curbed.

Evan Brand:  Absolutely. I—I was thinking, I don’t know where you would get these. I saw Jimmy Moore. He posted like on online—I don’t know—3 or 4 years ago. He might have been in another country. There were miniature Kerrigolds.

Dr. Justin Marchegiani:  Yes.

Evan Brand:  Like the little baby–

Dr. Justin Marchegiani:  Saw that once.

Evan Brand:  The little baby butters.

Dr. Justin Marchegiani:  I saw that once and I saw that at a Starbucks in North Star when I was skiing a couple years ago up in Lake Tahoe. I saw it once over there.

Evan Brand:  Ah, okay.

Dr. Justin Marchegiani:  But I’ve seen Dave Asprey post it online, too. So wherever those were at, if I could just buy those, that would be absolutely amazing.

Evan Brand:  That would be so perfect. Just—I mean all you would need is a tablespoon of butter and you would be satiated likely.

Dr. Justin Marchegiani:  Yup, I 100% agree. So we talked about some of the food things. Do you feel like we hit everything on the food side?

Evan Brand:  I feel like the food is over hit, for sure.

Dr. Justin Marchegiani:  Alright, let’s talk about supplements.

Evan Brand:  Sure.

Dr. Justin Marchegiani:  Alright, so number one, I’m going on vacation. I’m going on holiday, so does that mean I’m probably gonna get a couple of Paleo demerits thrown at me by you when I get back? Probably, right? So I may cheat a little bit. Will I have gluten? Definitely not. That’s gonna be my no-no. I have a history of Hashimoto’s. Not worth it and I also gotta practice what I preach for my patients. So what am I gonna do? Well, maybe a gluten-free option is totally fine. I’m gonna bring activated charcoal. That’s gonna be a go-to because that will help bind up any toxins in the food that I’m eating. If it’s–

Evan Brand:  Let me ask you this.

Dr. Justin Marchegiani:  Go ahead.

Evan Brand:  Are you gonna take that every meal? Are you gonna take it when the meal’s just questionable? How are you gonna dose that?

Dr. Justin Marchegiani:  Only questionable and—and alcohol.

Evan Brand:  Okay.

Dr. Justin Marchegiani:  Questionable food and alcohol. I’m also gonna be bringing, with those questionable foods, also a bunch of extra enzymes and hydrochloric acid.

Evan Brand:  Okay.

Dr. Justin Marchegiani:  Just to make sure–

Evan Brand:  And that will–

Dr. Justin Marchegiani:  I’m breaking that down well.

Evan Brand:  Will that will be with every meal because you think your gut? Because I’m thinking there might be like a circadian rhythm to your digestive system even.

Dr. Justin Marchegiani:  Yeah, we can talk about that next with the circadian rhythm part but definitely getting the hydrochloric acid there just to make sure I’m breaking down the foods. Two, I mean, who doesn’t eat a little bit more on vacation, right? So if you’re eating a little bit more, it’s a little bit more taxation on your gut, so I wanna make sure my gut has the ability to break things down. Also hydrochloric acid does kinda have like a sterilization effect. So if I’m eating some food that may be a little bit questionable, I don’t wanna get sick.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  I’ve gotten sick on vacations before. It can wreck a vacation and when you’re spending a lot of money on a vacation, me has spent an extra 30 or 50 bucks on some hydrochloric acid enzymes is a worthwhile insurance policy. Plus–

Evan Brand:  Yup.

Dr. Justin Marchegiani:  I feel better and lighter after a meal.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  So that piece—that piece is really nice to keep one, keep my gut kinda cleaned out from things getting in there and then number two, making sure I can break down that food and feel good afterwards.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  Charcoal, with anything questionable and with alcohol. And then number three, off the bat, for the circadian rhythm part, I’m gonna—I got a nice bottle of melatonin I’m brining with me and I’ll hit that up as soon as it’s time for me to go to bed. I will use that kinda reset my rhythm, that’s number one. And number two, what’s great to kinda get your cycle back on track when you can is watch the sunrise while grounding and having some nice coffee. Because you get like the HPA axis because you’re kinda grounding. You get the negative ions being dispersed. You got—I’m sorry, I think it’s the positive—is it positive or negative with the grounding? It’s positive ions.

Evan Brand:  You’re getting—yup. Positive ions.

Dr. Justin Marchegiani:  You’re dispersing–

Evan Brand:  No. it—no, It is negative.

Dr. Justin Marchegiani:  Yes.

Evan Brand:  It is negative ions. It’s the same thing–

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  You’d get at the beach. Yeah. Negative ions, you’re thinking of positive electrons. The—the extra electrons you’re getting. There’s two different things going on.

Dr. Justin Marchegiani:  So you’re dispersing the negative ions and you’re receiving a whole bunch of positive ions.

Evan Brand:  I believe you’re getting both.

Dr. Justin Marchegiani:  Getting both.

Evan Brand:  You’re—yeah, you’re receiving negative ions, like an ion generator for example.

Dr. Justin Marchegiani:  Yes.

Evan Brand:  It’s like the ocean and then you’re also receiving the free electrons from the earth. The earth is like a giant electron generator so you’re getting both electrons and ions.

Dr. Justin Marchegiani:  Great. So we’re dispersing a whole bunch of negative ions there, right? We are using the melatonin to kinda reset our rhythm so we’re saying this is our new bedtime and then we’re also getting a little bit of stimulation at that same time while we’re consuming a little bit of clean caffeine and also optically triggering the pineal gland, which is where melatonin’s made that, “Hey, light’s coming in.” It’s hitting that optic chiasm that—that cranial nerve 2, that optic nerve. It—it’s hitting that and that is going to the brain and telling the hypothalamus, “Hey, this is our new circadian rhythm.”

Evan Brand:  Now people are gonna wanna know what dosage are you gonna do with melatonin.

Dr. Justin Marchegiani:  I always try going lower than high. So most people are more liberal on that. Typically up to 3mg. I keep it al 500mcg to 1mg.

Evan Brand:  Okay.

Dr. Justin Marchegiani:  Again 1000mg—I’m sorry, 1000mcg per mg. So 1—1mg is 1000mcg. So 500mcg to a 1000mcg or 0.5mg to 1mg.

Evan Brand:  Okay.

Dr. Justin Marchegiani:  I get like the 1mg sublingual tablets and I just–

Evan Brand:  Yup.

Dr. Justin Marchegiani:  Kinda nibble off a little bit.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  I don’t need much so my body is very sensitive to melatonin so I like to keep that—those receptor sites more sensitive.

Evan Brand:  Yup, absolutely. What—what about other vitamins, you mentioned adaptogens?

Dr. Justin Marchegiani:  Yeah, so definitely adaptogens. I’m bringing some pure ashwagandha on this trip so that will just help with the circadian rhythm. It will also help modulate the immune system. People forget when you’re on a plane, that air is getting recycled. You’re getting a whole bunch of nasty air coming in and it’s not like we have a whole bunch of healthy people like me and you on the plane. Most people are probably unhealthy because–

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  Number one, they’re traveling a lot on average. Most of them travel a lot. And two, if you travel a lot, you tend to you know, get poor sleep and also eat more you know, junky food on average, right? Could be off. Just go to the airport and sit and people watch and you can make up your own conclusion on that. I do that a lot.

Evan Brand:  Absolutely.

Dr. Justin Marchegiani:  Yeah and I was doing more physical medicine. You could just walk and just see, “Oh, that person so asses off, this person’s ain’t­.” You know, you just see so much and learn about people’s walks and you could just diagnose by walking and movement pattern. That’s also a—a fun time in the airport but in general, the circadian rhythm piece is really important and the immune system because of all the people in the plane that are coughing or hacking up a lung. You wanna make sure you’re immune system is strong so you can deal with any viruses or bacteria that’s flowing through the air.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  And also if you get that air vent on you, turn it off. I know it doesn’t help if the person next to you has it on, I get it. But at least it’s not blowing right in your face.

Evan Brand:  Why are you saying that? Because you’re gonna be—let’s say if that air’s recycled, bacteria you’re shoving that right into your–

Dr. Justin Marchegiani:  Yeah and you–

Evan Brand:  Right into your face?

Dr. Justin Marchegiani:  You know again, these infectious debris viruses, they’re gonna work more on proximity, right? If you get something going–

Evan Brand:  Makes sense.

Dr. Justin Marchegiani:  Right into your face, they can get right into your nasal orifice or your—your ear orifice. That’s a big area supposedly where viruses come inter—interact with the bodies, the ear as well.

Evan Brand:  That’s true.

Dr. Justin Marchegiani:  That’s why the old wives’ tale of putting hydrogen peroxide in your ear as being of good antiviral or good natural remedy for the flu. I think it’s because the viruses can come in contact with your—your orifices.

Evan Brand:  Yeah, when I actually met—I don’t know if I told you this or not—when I met with one of the reps at Designs For Health, the—he came into town. He flew in from Boston.

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  He said that every single flight, he takes the silver and sprays it into his nose and his ears.

Dr. Justin Marchegiani:  Yes, exactly.

Evan Brand:  Every flight.

Dr. Justin Marchegiani:  Because he’s probably trying to kill bacteria and viruses.

Evan Brand:  And this guy flew like 200—200 days a year. So I take that recommendation–

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  With great grace.

Dr. Justin Marchegiani:  Huge fan of that and you can actually cut the—the silver with hydrogen peroxide as well and put that intransally or inter—inter—I think it’s, what do you call it? Oh, I think you call it the—your earhole. Or your—your auditory canal.

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  You put it right there.

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  That’s it.

Evan Brand:  So—yeah maybe in the future, airplanes will use HEPA air purifiers–

Dr. Justin Marchegiani:  Right.

Evan Brand:  And things like that, but for now, they’re not.

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  So the problem is though and this has happened to me. If I get a middle seat and I’m sandwiched between two heavy set people, they create a lot of body heat so it gets kinda stuffy. So what do you then? You just fan yourself? I mean how do you—you know, you want that air flow. You want that little vent. I mean, I guess you—I don’t know. I mean some—I don’t know. It—it’s a tough call. It’s like do you burn up and then you sweat the whole time or do you—or do you put air in your face that’s maybe contaminated?

Dr. Justin Marchegiani:  Well, my—my trick is I’ll tell people here hopefully it won’t come back to bite me, but if my wife and I are flying somewhere and we’re not flying Southwest so you know, Southwest has the open seating kinda gig.

Evan Brand:  Right.

Dr. Justin Marchegiani:  So you get on there and you choose. But if you’re flying on a flight where you have assigned seating, you know, we’ll always choose the aisle and the window because most people don’t wanna choose in the middle, right?

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  So then if the flight’s not full there’s a good chance that middle seat’s open.

Evan Brand:  That’s true.

Dr. Justin Marchegiani:  I mean, that’s just kind of an old wives’ tale trick that works very well. I’ve done it. And it’s worked for me dozens of times over the years. So that’s what we’re doing today and I think we got an open middle seat. Fingers crossed.

Evan Brand:  Cool.

Dr. Justin Marchegiani:  Fingers crossed. So that’s what I do for that. So melatonin to get the rhythm res—kinda reset. The ashwagandha or the adaptogenic herbal blend, whether it’s Eleuthero, rhodiola, ginseng, ashwagandha, holy basil, I mean you could just roll down your list. You know, your cordyceps are kinda adaptogenic, too.

Evan Brand:  Reishi, you could do.

Dr. Justin Marchegiani:  Reishi mushroom.

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  Reishi to help modulate the immune system. Oh, really, really great tactics. Next, I would say even just extra immune support on top of that. I’m gonna bring some immunosupporting herbs as well, just to give my immune system a little bit of bump. Also higher dose vitamin D is excellent. Higher dose vitamin C is great. These are all just good things to have so if you get sick, you’re not gonna, you know, waste your time being inside and—and not being—not enjoying your vacation essentially.

Evan Brand:  Right, right.

Dr. Justin Marchegiani:  So I have all those things packed up and I would say also this is a game changer but gut-killing herbs. Gut-killing herbs are gonna be really important whether it’s oil of oregano, silver, or blend of berberine, antiparasitic herbs are very helpful. I have lost 1-2 vacations where I’ve gotten sick and just literally had to be like right next to a toilet. That’s not fun when you’re spending a lot of money on a vacation. So having, you know, 2 bottles of some good oil or oregano or some broad space antiparasitics can be awesome.

Evan Brand:  So what would you–

Dr. Justin Marchegiani:  Because if you get. Go ahead.

Evan Brand:  What would you be taking? Are you gonna take that or is that just something you could do if you were concerned about where you were going maybe?

Dr. Justin Marchegiani:  Well, I’m in a middle of an antiparasitic program and I timed this way so I’m gonna be on the gut-killing herbs anyway because I rather just prevent than have to respond.

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  You know what I mean? I’d rather be on the front side of it than on the back side of it. So I’m gonna be doing my GI Clear 1, 5, and 6 right now. Going through a nice parasite killing program which we gotta schedule a podcast to talk about some of our results that have come back.

Evan Brand:  I know. I know. For sure it’s gonna be fun.

Dr. Justin Marchegiani:  That will be exciting. So that piece is really important because I don’t wanna get sick, especially if you’re in sketchier countries where like the food may not be like up to like what you’re used to in the United States and doesn’t mean the country’s bad, it just means that what’s in that food from a flora perspective just may be different.

Evan Brand:  Yeah, let’s go through some of those countries just—just to help. India is one.

Dr. Justin Marchegiani:  Of course.

Evan Brand:  I’ve had a handful at this point especially with Blasto where a woman–

Dr. Justin Marchegiani:  Huge.

Evan Brand:  She’s in Dallas.

Dr. Justin Marchegiani:  Giardia, too.

Evan Brand:  She was clear. We tested her. She went to India, came back tons of symptoms, re-tested her. She had Blasto. So India I would say was one. We–

Dr. Justin Marchegiani:  I’ve seen Mexico and I’ve seen any of that Latin American countries have been an issue.

Evan Brand:  Okay.

Dr. Justin Marchegiani:  I’ve been sick in Mexico twice. So I can speak–

Evan Brand:  Did you get specific infections that you tested or just?

Dr. Justin Marchegiani:  I treated right away and knocked it out right away but I got really sick like just you know, couldn’t hold anything down and I had brought herbs with me and literally knocked it out, like everything was just liquid for like couple of hours and then I got back to my hotel room and then started my herbs and then everything solidified like right away.

Evan Brand:  Wow, that’s an excellent–

Dr. Justin Marchegiani:  And it would have been not good and the trip before that, I forgot to bring it and 5-6 days it lasted. I got back home, got to my office, pulled some stuff off the shelf, started, fixed right away. So–

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  So all my trips I treat myself preventatively.

Evan Brand:  Yeah, and I was gonna say if people are listening and they think they’re off the hook because they’re not traveling internationally, you’re not necessarily because I’ve never traveled internationally myself as of right now and I’ve had 2 parasite infections, and I’ve not gone anywhere out of the country. So if you’re going to somewhere and you’re drinking some new tap water or even think about it this far, what if you’re going to a restaurant where—and tell me if I’m wrong here—but what if you’re going to a restaurant and you’re getting some conventional rice, and that rice was soaked in water that was contaminated? Couldn’t you technically, theoretically get a parasite infection that way as well?

Dr. Justin Marchegiani:  100%, 100%. And that’s why when I travel, I bring at least 1 antimicrobial, 1 digestive support, charcoal, and 1 bottle of probiotics on average.

Evan Brand:  So if you’re doing just a little bit of charcoal, what are you gonna do like 500mg is like a standard capsule?

Dr. Justin Marchegiani:  Yeah, so typically 500mg to a gram per meal.

Evan Brand:  Is your poop gonna turn black from one dosage?

Dr. Justin Marchegiani:  Yeah, it should. Absolutely. Kinda like–

Evan Brand:  It should, okay.

Dr. Justin Marchegiani:  Yeah, to me, obviously the more caps you do, the more drastic that will be but you’ll start to see a tinge of going more black just like you will with beets and it going more red.

Evan Brand:  Okay, I was gonna ask you, what, like so say you’re traveling and then you’re doing like a spa experience, like let’s say you’re going to do an infrared sauna, would you wanna be taking your charcoal before the sauna or after or during or something like that? Is that gonna help you?

Dr. Justin Marchegiani:  Not really sure about that. But I would say that obviously you’re gonna sweat certain things out with the sauna, that’s the whole goal.

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  And the charcoal’s gonna kinda sequester all the—the stuff in the gut that it’s come in contact with. It’s putting straitjackets on a lot of the—the critters that it will be moving out the intestinal tract. So again, once it’s kinda sequestered in the intestines, you’re probably not gonna get too much of that to come out of the skin, so I think it’d actually make it—make the experience with the sauna more efficient because there’d be less stuff that it have to pull out through the skin. It will grab it all in the intestines and pull it out that way. And again, if you got crap in your—well, that doesn’t sound right—if you got crap in your intestines, of course. If you have toxins or bad debris in your intestines, it makes sense you want the charcoal to meet and interact with it right where it’s located, right? It’s much harder pulling toxins out when you have to use your skin because there’s a lot of different processes it has to go through and filters to make its way out through the skin, right?

Evan Brand:  Right.

Dr. Justin Marchegiani:  Not saying it’s not good, but if you have stuff that’s in your intestinal tract that’s toxic. You wanna meet it with something in the intestinal tract that can bind it up and allow it to go right into the toilet. So typically a good charcoal is good and/or a good bentonite clay. You can choose one or the other. Some people get backed up by it so you just gotta figure out how much you can handle. Start low and work your way up. If you don’t get backed up by it, then you can always go a little bit higher.

Evan Brand:  Sure, so maybe we’ll spend the last minute here. We talked about a couple of free things like grounding, looking at the sunrise, looking at the sunset which hopefully you’re doing if you’re on vacation. That’s a big part of it. Other things could be free. I mean, what about just swimming for example. If you’re going to an ocean place, that’s incredibly restorative. And that’d be a good jetlag reducer. I always try to jump in a body of water if I’m traveling to one.

Dr. Justin Marchegiani:  Yeah, that’s excellent. Also just a really good cold shower in the morning. That stimulates the hypothalamus-pituitary axis so it talks to all the organs better. It gets things revved up. So cortisol’s higher in the morning, within the half hour to an hour of waking. So get that good stimulation, maybe after you watch the sunrise and you have some coffee and you let your feet kinda ground on the concrete or on the grass, you go jump in a cool bath or just go draw a cold shower if you can.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  That’s a good. I’m gonna be practicing and doing all of these things on my trip because we all practice what we preach but that’s a good first step right there.

Evan Brand:  What about a massage? I guess that wouldn’t be free if you’re paying someone for one but I feel like that could be a good grounding type exercise, too. Really boost up your oxytocin a little bit. I mean it can’t hurt.

Dr. Justin Marchegiani:  Oh, I get a massage. I get at least one therapeutic massage a week. I’m a huge fan of massage and soft tissue and/or physical medicine techniques like chiropractic. I feel like it really helps keep your body in balance and it keeps the lymphatic system moving. Some of your toxins—well, the lymphs—the interplay between the blood and the tissue. So the more you can keep toxins going from the tissue into the blood and out your body via kidneys and/or stool, that’s gonna help you be more healthy. So I think that’s a great thing.

Evan Brand:  Because there’s what, 2 or 3 times more lymph fluid than actual blood in the body?

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  I mean, it’s amazing. So-

Dr. Justin Marchegiani:  Cleaning the blood out.

Evan Brand:  Movement I guess, movement would be the last one that would be free. Exercise or some type of routine while you’re—while you’re traveling as well. I haven’t traveled any more than 3 time zones but I’ve always tried to implement some exercise. You know, hit the hotel gym or the resort gym or whatever and—and get some exercises that way. That’s been a huge mood booster for me and really kinda hit the reset button on jetlag.

Dr. Justin Marchegiani:  Yeah, if I have a lot of free time and I’m just sitting and reading and relaxing, I try to exercise every single day.

Evan Brand:  What do you do? Are you gonna do like some weights or?

Dr. Justin Marchegiani:  Yeah, it’s gonna be weights to me even at any kind of gym, I can at least do pull-ups, push-ups, dips. I can at least one-legged squats. I mean, all these things I can do without any weight.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  And then I may if I have enough room in my suitcase I may bring my TRX which is like the rope suspension pulleys that you can hook up behind a doorjamb or put over like even like a tree limb or whatever and then you can do pull-ups and—and do different things with that, too.

Evan Brand:  Excellent.

Dr. Justin Marchegiani:  So I like that, those are great.

Evan Brand:  That’s good coverage. I think—I think we should wrap this thing up.

Dr. Justin Marchegiani:  Yeah, I mean, we’re like giving everyone a ridiculous amount of knowledge like—like through—how, what’s the expression? You’re given a whole bunch of water through a firehose, right? You just can’t get all of it in.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  So listen to this twice. Share it with friends, family, neighbors, and if you’re fine on this information, and tell us it’s useful, please give us a 5-star review on iTunes. We’ll put the link below. We’d love hearing what people think and just giving some great information to help improve people’s health and live the better.

Evan Brand:  Absolutely. This should be on a postcard that’s given out at the airport. Travel tips but I don’t think these tips would be—these tips would be controversial. A low fat diet would be—would be the approach. Eat a banana and good luck. That would be the approach.

Dr. Justin Marchegiani:  That’s it, 100%, man. But hopefully we’ve dispelled some of those myths today and I will be back in 2 weeks. I think we got some material in the—in the can, in the hopper here so there won’t be any lag time for all of our loyal listeners but look forward to coming back, recharged and talking about some awesome other health, nutrition, and functional medicine topics.

Evan Brand:  Awesome. Well, take good care and safe travels.

Dr. Justin Marchegiani:  Thanks, Evan. We’ll talk soon, man.

Evan Brand:  K, man. Bye!

Dr. Justin Marchegiani:  Bye!


Aaron Alexander- Get your body back in balance – Podcast #103

Dr. Justin Marchegiani interviews Aaron Alexander about movement patterns and our physical structures. They talked about having power and purpose and being mindful and knowing what you’re doing, therefore, obtaining a sense of satisfaction. 

Aaron AlexanderThey also touch upon considering the looseness of your clothing so it doesn’t restrict movement, integrating the sound of movement into daily practice, and how feeling good about yourself can decrease cortisol and stress hormones. This discussion includes things like diet and sleep, as well as the top dysfunctional movement patterns that most people have. Listen to this podcast as Aaron walks us through on how to do a proper squat and how you should wield your breath during movements.

In this episode, topics include:

03:15   Posture

12:54   Movement potential

17:08   Diet and sleep

19:10   Movement patterns

28:02   Breath










Dr. Justin Marchegiani:  Hey, there! It’s Dr. Justin. Welcome back to Beyond Wellness Radio. We got my good friend here, Aaron Alexander. Aaron, I saw you just a few months ago over at Paleo f(x). It was great seeing you in person again. How you doin’?

Aaron Alexander:  I’m doin’ super, man. How are you doin’?

Dr. Justin Marchegiani:  Doin’ great, can’t complain. It was just your birthday like a week and a half ago.

Aaron Alexander:  Yeah.

Dr. Justin Marchegiani:  So happy belated birthday!

Aaron Alexander:  Thank you, brother. Appreciate it!

Dr. Justin Marchegiani:  Very cool. So what’s new in your neck of the woods? I know you been—we talked last time you did a demo over at Paleo f(x) and you were doing a lot of stuff with movement based off. I wanna talk a little bit more about kinda what you’re doin’ with your clients and—and what are you seeing in your practice? Because you’re actually one of these people out there that blogs and does videos but you’re actually clinically rolling up the sleeves and getting in there with your patients. So what are you doing? What are you seeing?

Aaron Alexander:  Well, first of all, thanks for having me on. I always love getting to chat with you and about what I’m–

Dr. Justin Marchegiani:  Same here.

Aaron Alexander:  What I’m seeing with people—the main thing is a lot of consistent patterns which is interesting–

Dr. Justin Marchegiani:  Uh-hmm.

Aaron Alexander:   You know? And this is something that I know everybody is talking about, you know, but like modernity is folding us forward into this–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:   Medial rotation, protraction, head forward–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:   Hyperkypho—all these anatomical terminology for it’s depressing us.

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  It–it’s folding our society into this position of literal depression, and you can say that from an anatomical perspective or just more like an emotional perspective, but I think that there is a balance between that. And what I am witnessing is people that are stuck in these positions being hunched over a computer or hunched over in a bus–

Dr. Justin Marchegiani:  Uh-hmm.

Aaron Alexander:  Or in their bucket seats in their cars, whatever it is–

Dr. Justin Marchegiani:  Yup.

Aaron Alexander:  It’s affecting the way people are feeling and then we end up responding with looking for—seeking some type of pharmaceutical answer, you know?

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Medicalizing every aspect of like what it means to just feel the way you feel in the day and then going out, seeking some placebo or some type of pharmaceutical drug to solve these problems that–

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  Maybe we could potentially knock on the other end, which is our physical structure might be causing these feelings of general down-ness.

Dr. Justin Marchegiani:  Uh-hmm.

Aaron Alexander:  You know? And so that’s been–

Dr. Justin Marchegiani:  Uh-hmm.

Aaron Alexander:  The big thing that I’ve been dancing with—with folks in general is this feeling of like, you know, I have this shoulder thing, I have this hip thing, I have this knee  thing and generally, my energy is not real great. You know? And then you look at them and from like a body language perspective, you’re like, “Yeah, of course.” You know’?

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  How could you expect to feel great when you’re collapsing at the knee, collapsing at the hip, collapsing at the spine, whatever it is. And that’s kind of the thing that I’m—I‘m the most inspired by right now, is those—those connections there.

Dr. Justin Marchegiani:  Got it. How many patients are you seeing in a day?

Aaron Alexander:  4 generally in a day. So not a ton. It’s and that’s–

Dr. Justin Marchegiani:  And you’re working longer? Like hour—hour and a half sessions?

Aaron Alexander:  Yes, sir, yes. So I have 70 minutes, 75 minutes with people which is wonderful because we can talk and we can hang out and we can come in and we can kind of you know, do the dog thing and smell each other out and kind of feel–

Dr. Justin Marchegiani:  Yeah. Love it.

Aaron Alexander:  What makes sense, as opposed to just jumping in and saying diagnose, I got 6 minutes, okay, here’s the thing, like it doesn’t even matter what else is going on. We gotta–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Find the diagnosis and we gotta—we gotta prescribe and we gotta work this. Instead, we can kind of dance in other realms which I greatly–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Appreciate.

Dr. Justin Marchegiani:  That’s great and I know you talk a lot about posture and I work with a lot of patients with gut issues and hormone issues and it’s interesting because Amy Cuddy did a study over at Harvard and you’re probably familiar with this study–

Aaron Alexander:  Yeah.

Dr. Justin Marchegiani:  On different poses and one of the things she had was the power pose, which is like hands on the hips, or I think the—the Wonder Woman pose so to speak.

Aaron Alexander:  Right.

Dr. Justin Marchegiani:  And then also the hands up in the air, reaching up kinda like Rocky coming up to the top of the steps in Philadelphia there–

Aaron Alexander:  Sure.

Dr. Justin Marchegiani:  And those different poses improved anabolic hormones whether it was testosterone in men and also decreased cortisol as well which is a stress hormone. So posture like you can actually manipulate in a good way someone’s hormones by just getting them standing and sitting and moving better. So if people think like you know, we got this major split between like physical medicine and then like metabolic or hormonal medicine, really they are blended 100%.

Aaron Alexander:  Right. Yeah, absolutely. And it’s—and then going even beyond that, now it’s finally and I so greatly appreciate that Ted Talk and you know, Amy’s books and all that.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  And it’s finally coming to the forefront that wow, our movement affects the way that we feel.

Dr. Justin Marchegiani:  Yes.

Aaron Alexander:  You know and so standing if you look at blind people, anybody, when they win, they win the same way! Hands up–

Dr. Justin Marchegiani:  Yes.

Aaron Alexander:  They’re excited.

Dr. Justin Marchegiani:  Yes.

Aaron Alexander:  Right? And when you do that–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  You open up the spine, you open up the pericardium, the heart and all the organ tissue. Open up the brachioplexus, you know, putting our hands up over our head is something that most people literally don’t do in our culture.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  You know?

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  Unless you’re a gymnast or a rock climber or you know have some bleach in like a high cabinet or something, we just don’t do it. You know, and that is––

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  The archetypal position of success, of winning, you know? And that’s the conversion of that is your body reading those patterns as “Alright, cool!”

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Dr. Justin’s doing good.

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  Let’s boost him up with some serotonin or dopamine.

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  Or you know, reduce the cortisol or increase the testosterone. Whatever it is, it’s all different languages, different vernacular to explain the same thing that’s happening. It’s just different dogmas explaining different things.

Dr. Justin Marchegiani:  Love it. Love it.

Aaron Alexander:  Does that make sense?

Dr. Justin Marchegiani:  Uh-hmm. 100%. So I’m a new patient. I’m walking in. Let’s say I have back pain or should pain. Like what’s the initial encounter like? So you obviously you’re doing a workup–

Aaron Alexander:  Yeah.

Dr. Justin Marchegiani:  Are you doing a full physical exam? Do you do kinesiological testing? Seeing where muscles are turned on or turned off. Do you do like different plum line things to look at posture assessment? What does that look like? I’m a new patient.

Aaron Alexander:  Yeah, yeah.

Dr. Justin Marchegiani:  Walk me through it.

Aaron Alexander:  First thing we come in and figure out why you’re here. Usually by the time you make it to somebody like me, you know–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  The structural integration or–

Dr. Justin Marchegiani:   Yeah.

Aaron Alexander:  You know, the Rolf technique or things like that.

Dr. Justin Marchegiani:  Yes.

Aaron Alexander:  It’s like you’ve been to a lot of –

Dr. Justin Marchegiani:  People.

Aaron Alexander:  People, you know and you’ve heard like, “Oh, maybe that Rolfing thing, I’ve heard that’s pretty effective,” you know?

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  And it’s like by the time people get here, they’ve been through the gauntlet.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  And so it’s getting an understanding of what’s going on, you know? And so first—first things first is just kinda just talking and kind of uncovering that why of what’s going on there. Beyond that, the most important is watching people walk in, you know? And that’s something that a lot of I think, you know, doctors or any practitioners in general may miss. The good ones don’t. You know? When you’re seeing–

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  When you’re seeing the most genuine expression of that person is before they come in and say, “Okay, here’s what’s going on.” It’s when they first walk in and you could see that body language, or you could kinda see how they walked in from the car. That’s when the session really starts for me. And then as the—

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  As we start to go we go for a walk. And we—I have a nice long office which you’re in right now, you can see–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  You know, and so we go for walk and we watch what’s their gait patterns, you know?

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Or as—do they have or they kind of—are they stuck up in the hip? Are the pronated in the foot? Are they not able to get any range of motion through the shoulder girdles? You know?

Dr. Justin Marchegiani:  Yeah.


Aaron Alexander:  And so we just start slowly parsing out these parts–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Of the body and seeing what parts are really lagging here. You know? Because the body is gonna be limited by whatever the greatest lag is.

Dr. Justin Marchegiani:  Uh-hmm.

Aaron Alexander:  So if I inj—if I stub my big toe, all of a sudden I’m limping which means I can’t get hip extension. If I can’t get hip extension, I’m not gonna get that rotation through the spine. I’m not gonna get that same extension through the shoulder and now my whole body is frozen–

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  Up to the degree of that original restriction. So it’s really just like peeling onion layers back and then as we’re going I’m always really curious about how they think and how they feel and what’s going on their life because I—I know that affects their physical structure and that’s, you know, interesting question ask.

Dr. Justin Marchegiani:  Got it. So when you treat someone, are you treating them every day? Is it an every kinda 2 or 3 x a week kinda thing? What’s the typical treatment protocol when someone comes in?

Aaron Alexander:  I like weekly. You know? Week—weekly, it’s kinda like we’re on the same bus–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  And we—we know where we’re going and when you have that like 2 months in between them, like what was your name? What was you got that­–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Spine thing, what’s that? You know?

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  But when we have—when we set up a goal that’s the big thing. You know, and so much of the work–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  That we do as any practitioner is placebo. You know? Ooohh. I know like the secret’s out. You know, the more that someone believes that you are the Shaman healer, you are the doctor healer–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  You are the fill-in-the-blank healer, the more their own healing potentials, the greater they become.

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  You know, and so if we come in and we said, “Okay, here’s why we’re here. Here’s what we’re doing. Here’s how we’re gonna there. I believe this can happen.”

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  If you can get into that point, then all of the sudden, wow, we’re activating all of the client/patient’s own healing mechanisms. And then all of the other stuff comes in that’s really helpful, like the herbs and the movement and all that.

Dr. Justin Marchegiani:  Uh-hmm.

Aaron Alexander:  But if we can get the client/patient to believe, that’s a really big deal. But that’s kind of–

Dr. Justin Marchegiani:  Uh-hmm.

Aaron Alexander:  That’s kind of a gray area for a lot of people because it’s hard to pin that down.

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  I’m curious of what you’re opinion on that actually.

Dr. Justin Marchegiani:  Well, yeah, I mean I think belief is really important. I think a lot people that—that have seen people like me and you—I was doing a lot of physical work for many years in my office in California, and you’d never saw these people first, right? They’d always—typically, it’s seeing a conventional physician many times. Maybe they went to the whole, corti—or you know, the whole cortisone-prednisone injection kinda thing to help reduce inflammation, maybe they’re on chronic NSAIDs and other anti-inflammatory meds that kind of rip up their gut and their liver, so then you’re kinda getting this person in who’s more broken than they were when they originally had this issue maybe years’ back. So you always wish you can get them on the forefront. But getting them to really understand like I’m a big fan or like what’s the mechanism? Why are you feeling this way? So let’s drive it back to dial. Let’s drive it back to lifestyle. Let’s drive it back to how you sit all day, how you move, you know, the so-called stinking thinking, all these different things and really have a holistic approach and I think you do that very similar to what I was doing when I was doing more of the physical work in the clinic as well.

Aaron Alexander:  Yeah. Have you ever heard of the Chambermaid study done by Ellen Langer back in the, I think 70s or maybe early 80s?

Dr. Justin Marchegiani:  I have not. Please share.

Aaron Alexander:  Oh, it’s so cool. So—so I just had Ellen on the podcast recently and so I have like all—all savvy and all of her studies now but she—the Chambermaid study was she took 2 different groups of people. They were both chambermaids, so they’re cleaning up chambers.

Dr. Justin Marchegiani:  Yeah, yeah.

Aaron Alexander:  They’re cleaning up, you know, what are rooms. And what they felt was with the one group, what they did is they educated them upon—okay, do you realize that–

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  As you’re working throughout the day–

Dr. Justin Marchegiani:  Uh-hmm.

Aaron Alexander:  You are exercising, man. You are burning calories. When you’re bent over, you’re doing dead lifts and you’re reaching up and getting all this shoulder flexion like you are working it out, girl.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Like this is—you are killing it. And then the other group, they didn’t give them that information. And what they ended up doing is they ended up taking some—some various different, I forget exactly what—what they were—we she was like measuring blood pressure–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  And measuring hormones and this and that, and what they found through that was the group that was told that they were exercising and moving and doing something good, every indicator of health ended up going up, they ended up losing body fat. They ended up burning more calories. You know, is—it’s just very interesting again when you start getting into that mindfulness component of how I move throughout the day and move throughout the world, how much that actually affects—again, I think comes back to the placebo effect, you know, activating your own healing potential. When you are moving through the world with intention and believing I can do it.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  It makes a really big change, you know?

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  And it’s—it’s instilling those practices into how do I get out of my car. How do I get in my car? How do I chop my vegetables? How do I go for a walk? What’s every step? Did I nail every step of my walk? You know?

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Or did I just kind of aimlessly, mindlessly move through the day and then you know, ate a big burrito before I went to bed and fell asleep and did it all over again. You know, it’s just like, it’s just tapping into those little subtle things I think can make a really big difference. So I was kind of a side track, I apologize for that.

Dr. Justin Marchegiani:  No, I think it’s—I think it’s really important to have power and purpose, right? I think it’s—it’s important that you’re—you’re mindful and you know what you’re doing and again, you feel a sense of satisfaction for it and through it.

Aaron Alexander:  Yeah, yeah, yeah.

Dr. Justin Marchegiani:  It makes a lot of sense.

Aaron Alexander:  Yeah.

Dr. Justin Marchegiani:  And also you’ve talked about, you know, the whole purpose thing, right? Purposely moving. I imagine a lot of the movements that you’re doing—you give a lot of your self-care, too, at home, correct?

Aaron Alexander:  Absolutely, yeah.

Dr. Justin Marchegiani:  Now imagine a lot of the movement probably have a—a direct carryover into what they’re doing every day in their daily life. I guess today I was with my wife. We were working out and we were doing like one-legged dead lift with rows and we were doing these movements and I was just talking to my wife saying, “Hey, you know, imagine like pulling the groceries out of the backseat of the car with this turn and twist and bend.”

Aaron Alexander:  Yeah.

Dr. Justin Marchegiani:  It’s like we’re choosing movements in the gym or you know, in the clinic that have a direct carryover to our life, so when you work out, it’s like you’re not just working out to get these muscle bigger so you look good naked frankly.

Aaron Alexander:  Right.

Dr. Justin Marchegiani:  You’re—wanna have that carryover so you can do silly things like getting the groceries or picking your kids and putting them in their car seat. You wanna have that task be easier.

Aaron Alexander:  Right. And that’s, you know, the truth be told, like I’d—that’s high up in my agenda list is to look damn good naked, and that’s the important thing is that when you go through these full, sometimes a little bit, more abstract movement practices like dance, you know, imagine that? You start getting into all these nooks and crannies of your joints and your musculature that you may have been moving in the gym doing your bicep curls, doing your tricep kickback extensions, whatevers—and you’re still sedentary because you’re not exploring the full–

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  Movement potential of your body, you know? And so it’s—it’s recognizing that it’s not about the—you know, the 45 minutes of actually doing the exercise a day. It’s how did you enter into that exercise. How did you exit out of that exercise and what happened in between? You know, and you can look at this from a like a musical perspective, you know, it’s like looking for the music between the music. It’s not just the eeeeee, like wow, cool, that was a great sound.

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  How was the transition to the aaahhh, ooohhh, eeeee—that is the same thing throughout our movement experience. If you have a big clunky movement when you’re sitting down–

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  Or getting up out of a chair, that’s eeee, oooor, mmmm, errrr, ooohhh. That was how that sounded. Right? So we need to figure out how do we integrate the sound of movement if this is a metaphor into our daily practice so that you are always singing a beautiful song with your body, right? There’s a quote by–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  By somebody, I—I don’t know who this was, but life should be a work of art because anything else would be tragic. And I couldn’t agree more. You know, but having that vision for, yeah, like I’m—I want mastery, you know?

Dr. Justin Marchegiani:  Absolutely.

Aaron Alexander:  That’s okay. I don’t need to just accept normalcy. I don’t need to just fit in. I can go bigger than that, right? I want to really—I want—I wanna master this thing. You know, I’m never going to but I think that goal is important.

Dr. Justin Marchegiani:  Yeah, that makes sense. And it’s so funny because you’re so animated as you talk so everyone’s gotta listen to this interview and watch the YouTube version, so they can do get in dir—in depth personal perspective plus I mean, you give David Hasselhoff a run for your money. You show that massive amount of chest hair popping out of your shirt. And I couldn’t believe it, you do it in real life, too, when this mention this, great, man. I’m a little jealous.

Aaron Alexander:  I just want be—I just wanna keep it loose. I like loose clothing. You know, that’s another thing that’s interesting. It’s thinking the looseness of your clothing. If you’re wearing clothing that’s restricting your physical movement–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Then you’re—you’re choosing, you’re paying $100 to restrict the range of motion in your hips. If you can do a full third-world squat, aka a squat, a human squat in your pants, they’re trash. It’s like there’s no reason to volunteer to restrict yourself and put yourself inside of that box, and I feel the same way with any type of clothes. Same in—interesting thing is well, like, thinking about the colors of clothing that you wear. You know? There’s a reason that we wear everything that we do. You know? There’s a reason we say everything we do. There’s a reason we listen to music that we do. And I suggest tapping into those subtle aspect of yourself because I think sometimes the work of you know, making your body, you know, getting yourself out of pain, whether it be–

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  Physical or emotional, whatever it is. Sometimes we get so wrapped when the mountain, you know, Mt. Everest, we gotta climb the mountain–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  And get the pain, get it.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Sometimes, what if you reorganized your wardrobe a little bit?

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  What if you felt more confident as you walked around the world because you really like your clothes?

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  What if you felt more confident as you walk into your house because–

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  You organized the way things are in there? You opened up space. Every time that activates a certain feeling inside of yourself that you take into your work, you take into your relationships.

Dr. Justin Marchegiani:  Uh-hmm.

Aaron Alexander:  All of the sudden, cortisol and all stress hormones start reducing a little bit–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Because you feel better about yourself. You know? We—we try to tackle these big mountains because they’re more obvious but sometimes some of those roundabout, more subtle objectives can start pulling the string a little bit so that all of the sudden, we get to the mountain top but we didn’t even realize that we climbed it.

Dr. Justin Marchegiani:  Right. Now how do you start? Because you’re—you’re hitting things from a lot of perspectives here. So how do you intermingle some of the dietary shifts and changes–

Aaron Alexander:  Honestly–

Dr. Justin Marchegiani:  With your patients?

Aaron Alexander:  Honestly, I—I try to not be jack of all trades.

Dr. Justin Marchegiani:  Uh-hmm.

Aaron Alexander:  If there was some nutrition or something that I—if people ask me, then I have opinions and it–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  But the opinion is it should natural. It should come out of the ground. If it’s, you know, if it—if it’s not processed, if it doesn’t have any artificial anything–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Your body probably does an okay job with it. You know? And then I’m in—I’m into higher fat and lower carbohydrate and all that–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Just because for me it makes me feel more mentally clear, but I’m not an expert in that realm in any way, you know, but–

Dr. Justin Marchegiani:  But do you look at a lot of, like inflammatory things in people because we know inflammation drives maybe cortisol and tissue breakdown so you’re looking at inflammatory things that are maybe present in their diet?

Aaron Alexander:  Yeah.

Dr. Justin Marchegiani:  Grains and such?

Aaron Alexander:  Yeah, no, absolutely. And that’s—and that’s one of things again, because I have 75 minutes with people in—in a one-on-one session–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  We end up becoming kinda friends in a way.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  You know?

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  You’re still maintaining, you know, the relationship–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  The practitioner and client, but we talk about—we could talk about anything, you know? And that’s one of the big things. Sleep is the main thing and I’ll ask that almost immediately. Like how’s your sleep?

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  You know, because if you–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  If you’re not able to repair your physical tissues, your sleeping—then good luck with anything else. What are we doing here?

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  You know, and then from there, again, are you eating simple processed sugar? Are you eating you know, anything, you know, the grains and the things that are gonna cause these inflammatory responses? If we’re working against inflammation, it’s just grab the low hanging fruit first.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  And that’s exactly, I mean that’s a great point of thinking about the nutrition thing.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Thinking about all these subtle little parts that make up you. It doesn’t just need to be great, my back hurts, let’s get an elbow in your T-spine. You know, that’s very direct, but there’s—there’s a lot of different strings that we can pull–

Dr. Justin Marchegiani:  Uh-hmm.

Aaron Alexander:  And nutrition’s one of them, but I don’t claim to be the man in nutrition. I just eat—eat raw, eat healthy, eat organic, eat food like that.

Dr. Justin Marchegiani:  Yeah. Yeah, and so you’re seeing a lot of different patients, just walk me through like the Top 3 movement patterns that you are seeing that are dysfunctional.

Aaron Alexander:  Sure.

Dr. Justin Marchegiani:  Alright, whether it’s—whether it’s excessive, you know, flexion or—or weakness in the extension muscles, glutes, you know, rhomboids, those things. What are those movement patterns that you are seeing that are dysfunctional? And then what are like the Top 3 exercises you’re using to help correct those movement patterns?

Aaron Alexander:  Well, if you have one dysfunctional movement pattern in that body, then you have that dysfunctional movement pattern we’ll end up spiraling through–

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  The rest of it. That’s Tensegrity, Buckminster Fuller 101–

Dr. Justin Marchegiani:  Yup.

Aaron Alexander:  You know? And that’s like–

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  So we could say we’ll just start at the feet and say collapsed arches or pronated feet, you know? And from there, you’re gonna have, and that’s essentially like the duck feet walk thing, where you have, you know, the navicular bone and all the—the architecture of the foot is just spoiled collapsed from the floor. It’s not sexy to look at, you know? And so something from there, you could say, “Okay, well, it’s the pronated feet, or it’s the valgus knees.” Because the knees, then gonna drop in from there, right? Or you can get–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  The chain goes all the way up.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  So we could just start with that and with that, squats, dead lifts, really simple. You know, if you can—if you figure out how do I screw my feet into the ground? So as you’re standing in an upright position, I was standing on the foam over there. Get off the foam, bro. As you’re standing with your feet on the ground there, just screw your feet into an externally rotated position and what you’ll see is you’ll see the tent that is the architecture of your foot come up.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  It’s beautiful. It’s a beautiful thing. And then from there, it’s practicing that movement. And as you’re doing that, you’re also getting that external rotation in the hip, which takes any slack out of the hip girdle. Now you’re creating this maximal torque ability or power capacity in your body, just by standing and engaging the glutes, screwing the feet in, going into that external rotated position. Keeping your–

Dr. Justin Marchegiani:  Would you mind—that’s great. Would you mind just like giving us a quick demo of a squat and just walk us through all of the key movement steps, or the key milestones in that squat? It’d be great.

Aaron Alexander:  Yeah, yeah. So starting off, so something you—you see this all around the world. People carrying you know whatever it may be, a jug of water up on their head.

Dr. Justin Marchegiani:  Yeah, yeah.

Aaron Alexander:  So you can see that connection, and this is something I’ll do it with—with folks all the time, is just give them a little push now on their head or on their shoulders, and see if you’re able to feel that compression directly, poof, down into the feet, you’re doing a great job. You’re not—you’re not metaphorically spilling energy all over the floor. Any time that your hip is cock-eyed or your spine is folded over, whatever it is, and you push down through that, if you break at that point, you are asking for injury and you’re just dumping power that you could have had. So that’s the first thing.

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  Figure out are you stacked all the way up.

Dr. Justin Marchegiani:  Stacked—exactly.

Aaron Alexander:  And then from there, it’s figuring are you utilizing the strongest hinge in your whole entire body being your hip hinge.

Dr. Justin Marchegiani:  Yup, yup.

Aaron Alexander:  Right? And so while maintain that stack, people can do this right now at home. Just take your hands and put them right underneath those bony things in your pelvis called the anterior–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Superior iliac spine if you–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  If you wanna say that word.

Dr. Justin Marchegiani:  ASIS.

Aaron Alexander:  Yeah, that one.

Dr. Justin Marchegiani:  Uh-hmm.

Aaron Alexander:  And so from there—from there, just starting to hinge your butt back in the kind of joking manner for that—I use that as—imagine you have probes on your butt cheeks and they are exploring the world behind you.

Dr. Justin Marchegiani:  Love it.

Aaron Alexander:  Right? So they’re real curious about the room behind you–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  And you’re hinging back. As you’re doing this to make sure that you’re adequately exploring with those—with those butt probes. If you’re knees are going in front of your toes when you look down, if you can’t see your toes, you’re screwing up. Your butt needs–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  To go back more. You don’t wanna allow your knees to go forward in front of that. Unless you’re dancing or doing something silly. If you’re loading and you want the most functional, strongest squat you can do, knees gotta stay back. And then from there, to activate the glutes and keep in—and—and clean up that knee stuff, clean up that foot stuff, there comes in the screwing the feet into the ground, right? So imagine keeping the feet pinned straight ahead and then pushing the knees out wide. Something you could do is get band, put that band around your knees and try to–

Dr. Justin Marchegiani:  Yup.

Aaron Alexander:  Break that band with your knees and you’ll feel is something maybe you haven’t felt for a long, long time is your glutes really engaging.

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  And if you can really truly engage that hip hinge and that whole, all the musculature round, around the hip girdle, then you’re starting to cook with—with fire or grease or whatever that—that phrase is.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  But you’re finally starting to move well. But until you really start activating the full potential of that, you’re probably gonna get hurt and you’re not gonna get close to what you could have had with your body. It’s—it’s crucially important.

Dr. Justin Marchegiani:  I love the example of the butt probes. Your butt’s exploring. I love it. That’s great. One of the biggest things when I was working with a lot of people on the physical rehab piece was they get in their squat position, like you know, hip shoulder width, maybe toes 10°, 15° turned out.

Aaron Alexander:  Uh-hmm.

Dr. Justin Marchegiani:  One of the key points was I always found that having just maybe a 5° or 10° bend on the knees, allow the hips to unlock so you could so call take those probes–

Aaron Alexander:  Right.

Dr. Justin Marchegiani:  And—and explore a little and drive those hips backwards. I found that if those knees were locked, the first movement was a break in the knees which is that not so good thing unless you’re doing some dancing or something.

Aaron Alexander:  Right.

Dr. Justin Marchegiani:  And it basically froze up that hip joint from allowing it to kinda move backwards and explore so to speak.

Aaron Alexander:  Yeah. Imagine that. If you freeze one aspect of the body, everything else freezes, right? You know, so if you–

Dr. Justin Marchegiani:  Totally makes sense.


Aaron Alexander:  If you stay loose and nimble on every joint or any joint, then all of the sudden, the other joints start following suit. The same way if that if you drop and pronate the foot, then the knee follows and the hip follows and the spine follows, et cetera, et cetera. Right? So it’s—it’s just, you know, it’s a fractal image. You know, everything is relating to everything else and it comes back to Tensegrity. It all comes back to—I have that little, little—you can hear it, right?

Dr. Justin Marchegiani:  Oh, yeah.

Aaron Alexander:  You know? So if I push this little purple dot on the Tensegrity model–

Dr. Justin Marchegiani:  It affects everything.

Aaron Alexander:  Everything else has to move–

Dr. Justin Marchegiani:  Everything moves.

Aaron Alexander:  With that. And then the thing that we were talking about earlier which might not be, you know, so valuable because it does kinda go out into little bit more—more metaplace but I think the Tensegrity goes into the way that we feel emotionally as well.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Because I think that our physical body is representation of how we are feeling and I don’t think there is a separation between mind and body, but that’s, you know–

Dr. Justin Marchegiani:  Uh-hmm.

Aaron Alexander:  That’s—to each his own with that.

Dr. Justin Marchegiani:  Oh, I mean, I think everyone knows how good they feel after a workout. There’s a reason why–

Aaron Alexander:  Right.

Dr. Justin Marchegiani:  They feel that way.

Aaron Alexander:  Right.

Dr. Justin Marchegiani:  From a hormone perspective, from a neurotransmitter perspective, beta endorphin—that’s a natural anti-depressant. Also just the fact that our brain is just like muscle like, right? We need muscle. We need movement and resistance, same with the calcium deposits in our bone. We need that force. Same thing with our brain. That sensory cortex where all information is interpreted and the motor cortex that goes out and talks to the muscles to elicit movement, we need stimulation. We need to do it and that—everyone knows they feel better after a good workout, right?

Aaron Alexander:  Yeah, and something that people can throw in again, more like actionable tips that people can utilize is peripheral vision. You know, right now, are you staring at your cellphone? Or you know, are you staring at whatever it is, the red light in the road if you’re in your car?

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  You know, like what’s happening with that puppy walking beside you there?

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Can you kind of—can you get a peripheral vision of that? Can you try and take in the whole entire vision of the road in front of you? And what that’s–

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  Gonna do is again it’s gonna relax your brain. You’re starting to use different aspect as opposed to that just pre-frontal analytical, you know, frontal cortex business, which is important, you know, that’s why we have space ships, you know? But we—that we can go beyond that and get into things again like dance, like music, like you know, sexuality, you know, there’s all these things that starts to get us into a broader usage of our bodies and our minds, but our culture doesn’t praise that the way that some other cultures do.

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  You know, you go to some other cultures, spend some time in Senegal or West Africa, and drumming and dancing is a crucial part of the culture. It’s not just a hobby pastime; it is a crucial part of the culture, right?

Dr. Justin Marchegiani:  Uh-hmm.

Aaron Alexander:  You know? And then there’s—there’s a study I was reading recently in relation to which—like is like duh—you know, drumming increase DHEA and decrease cortisol levels and increases natural killer cells, and like all this stuff, yeah, of course. You know?

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  Anything you si—you shine your scientific flashlight on of health indicators, if you’re doing something healthy like dancing or singing or playing sport or whatever it is, they’re gonna go up. You know?

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  And we have all these different way of analyzing these things and again, getting sometimes consumed in this analytical frontal cortex stuff but I think if we can kind of let go of some of that, peel some of those layers back, and just get lost in the experience. That’s what Steven Kotler calls Flow and like everyone else–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Calls Flow now.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  You know? And that’s one of the highest indicators of happiness in your life. How much Flow did you have?

Dr. Justin Marchegiani:  Right?

Aaron Alexander:  You know, that’s—I think it’s quite important.

Dr. Justin Marchegiani:  Very cool. So went over some Flow stuff, I like it. You went over the—the squat—I think you did a great job explaining that. What’s that next movement? You said a dead lift. So—and we didn’t actually touch upon the breath.

Aaron Alexander:  Yeah.

Dr. Justin Marchegiani:  So how important for you is the breath during the movement? I mean, some movements you may want to hold that breath and create intraabdominal pressure to create more support, some you may want to breathe through it, and use the, you know, inspiration to help, you know, activate the thoracolumbar far—fascia to help pick you up and then bend you when you go into flexion. What’s your philosophy on breath during movement?

Aaron Alexander:  It’s great. You know, so—so breath there is—it’s your best tool, man.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  You know, there is nothing—there’s nothing that’s gonna progress you faster than understanding how to wield your breath and that’s again–

Dr. Justin Marchegiani:  Uh-hmm.

Aaron Alexander:  Something we’re not educated on because our teachers–

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  Don’t understand it. You know, most sch—most teachers in school, it’s not something we talk about in our culture again. So you come out kinda just like, you know, you have all these amazing potential tools and we just never get educated on how to use them. You know, but there’s something for example with—with like dead lifting or you know, say punching or kicking. There’s one term you can call the Valsalva maneuver which is again–

Dr. Justin Marchegiani:  Yes.

Aaron Alexander:  Creating that intraabdominal pressure. Right? So as you’re going down to “hummph”, take that big lift, you’re gonna fill up your thoracic cavity and fill up your lungs and really take up all that space with your breath and then “hummph”,  hold that in as you’re going through the most challenging portion of the lift. And what that’s gonna do is it’s gonna turn you into a little compression chamber which doesn’t leak power.

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  When we have loose wobbly joints, you’re dangerous. First of all, you need to learn how to drive your car, right? If you don’t–

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  If you don’t understand how to drive this vehicle, you’re dangerous for yourself and everyone around you.

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  You know, but that’s one of the big things is—is starting to flex that intraabdominal pressure ability that we all have. And that’s what—that’s—that’s you know, just look up Valsalva maneuver and you can see, you know, millions of videos on YouTube exactly what that is but you’ll see that as well as you’re throwing a punch, as you’re throwing a kick, as you’re swinging a bat and a baseball, anything that it is. Stuart McGill, Dr. Stuart McGill, great–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Great guy, he calls it the double pulse, right? And so it’s—you take—you make the initial, you turn your body into stone he says, you know, for the initial contraction and then you loosen for a second, say you’re gonna throw a punch. You’re planting, turn into stone, throw in the punch, turn into a whip for a second, and then upon contact you’re stone again. Right? And what–

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  That is, is the ability when you see someone, you know, in martial arts, the “huuuh”, when you see somebody playing tennis, “fwaah”, they’re just creating that intraabdominal pressure which ends up–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Strengthening their whole entire body and then the opposite is true with relaxation.

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  You know, so–

Dr. Justin Marchegiani:  And then for every–exactly–and then for everyone listening, what Aaron is talking about regarding the whole Valsalva, that’s either you’re taking in oxygen either through your nose or your mouth and you’re either bracing the core–

Aaron Alexander:  Yeah.

Dr. Justin Marchegiani:  Or you’re hollowing by sucking the belly button and do you have–do you have a preference to either one? Do you like the bracing where you’re making the abs hard, or are you like the hallowing where you’re bringing the belly button and then activating the TVA more?

Aaron Alexander:  No, I don’t–

Dr. Justin Marchegiani:  Which is the transverse abdominis, that’s like the natural weightlifting belt–

Aaron Alexander:  Yeah.

Dr. Justin Marchegiani:  That we have around our tummy.

Aaron Alexander:  Yeah, yeah. I don’t—I don’t do any bringing of the belly button in so much unless I’m doing some type of yoga type activity.

Dr. Justin Marchegiani:  So more bracing for you?

Aaron Alexander:  It’s all bracing.

Dr. Justin Marchegiani:  Okay.

Aaron Alexander:  Because I—I want—I want to turn into a—a catapult essentially. You know?

Dr. Justin Marchegiani:  Got it.

Aaron Alexander:  And so—and so if I’m—whatever it is, if you’re running, jumping, kicking, whatever it may be, I find it the most effective to be able to embrace the ability to open for a second, that whip position, and then brace and then come in hard.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  You know, and if you can have that combination, then you’re—you’re really starting to be an effective mover, right? But with—with the hallowing and bringing the belly button in and activating the transverse abdominis and all that, I find that to be—I think that if you’re really concentrating on activating your transverse abdominis, more than likely than not, you’re probably missing it. You know–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Like transverse abdominis often times is—often times and most—most always for sure, is something that happens as a product of moving well. It doesn’t happen as a product of searching for it and finding it.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  You know, it’s when you—when you’re able to, you know, do that dance move effectively whatever it is, TVA is activating. I guarantee you. Anytime your brain–

Dr. Justin Marchegiani:  Oh yeah.

Aaron Alexander:  Is moving effectively, it’s activating, I guarantee it.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  But if you slow down, it’s like where are you transverse abdominis? It’s weird.

Dr. Justin Marchegiani:  Right. And a lot of—and there have been studies, too, where they hook up electrodes to the various back muscles and the core muscles and they have someone let’s say move their arm–

Aaron Alexander:  Uh-hmm.

Dr. Justin Marchegiani:  But the figured out that the—the back stabilizers and the core stabilizers are activating about I think maybe 10 milliseconds before the actual core movement.

Aaron Alexander:  Yeah, I’ve seen that.

Dr. Justin Marchegiani:  So a lot of people when they have dysfunction in the core, in the back, in the front of the abdomen that that timing is off, and then essentially you’re like firing a cannon from a canoe.

Aaron Alexander:  Yeah, I love that.

Dr. Justin Marchegiani:  Where you miss that stabilization and then the movement will be basically you’re riding on ligaments and tendons versus musculature that’ll support you.

Aaron Alexander:  Yeah. Yeah, so something that I’ve, you know, something that I think might be helpful to clear some things up with the core. Think of the core not as much of a place, but an event. Right? So core is–

Dr. Justin Marchegiani:  Mmm.

Aaron Alexander:  That sequencing. Right? When Mike Tyson throws a punch, his core is coming from his fist down to his foot turning in, right? You know, and so that connection. The electricity all the way through your body, through that airtight compressed system that now is–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  POW, turn into stone as—on impact. That’s core, right? If we start thinking breaking down and isolating core into leg raises and crunches, and you know, you’re break—reducing the whole down into parts and when it comes down to be an athlete or you know, just a successful human being in general. If you’re juggling, you know, 450 parts of your body, it’s—it’s too complicated. You’re not gonna be able to get it.

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  You know? So if you—if you can come back and think, wow, I have one body, right? My bicep brachialis is attached to the flexor digit blah blah blah, you know, as you’re coming through that, that isolation, it’s only textbooks that break that down and a cadaver, when you cut away all the connective tissue and the white stuff—I used to call it packing peanuts, you know? It’s like, oh, let’s get the fascia out of there so we can really get into the meat, you know? The muscle belly. You know?

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  It’s like, no. No, that’s—that’s not the way a living body works.

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  But we’ve been duped because that’s the—that’s the textbooks that we study. We study dead bodies.

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  We don’t study living organisms, right? So breaking out of that dead body paradigm, and—and dropping into what is full expressive movement as I’m just walking through the world, what muscle am I using right now as I’m talking to you? All of them.

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  You know, but that’s not as easy to break down on a textbook.

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  That’s—that’s the issue is we—we’ve gotten duped I think.

Dr. Justin Marchegiani:  Interesting. I think I see some of your Rolfing, your Thomas Myers type of philosophy coming in there with the whole connective tissue and your fascial planes.

Aaron Alexander:  Yeah, yeah, yeah, absolutely. And that’s simple. Yeah, you know, and that’s—by changing that perspective on the way that our bodies work in general, that will change your movement practice. You know, if you believe that you are a broke down, you know, Newtonian model of levers and pulleys then that’s probably how you’ll exercise because that’s the most effective–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Way to do it.

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  But if all of a sudden you start thinking, what about jumping? You know, how do I jump? Really high and land really softly and really effectively? To do that, if you get wrapped up in the individual joints and there have been studies in relation to this as well that when you—when you—there I think it was bicep curl, I think it was what it was, and they had some, you know, EMGs connected up to the thighs–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  He was doing the bicep curl and fact check me on this, I’m pretty sure it was bicep—and what they found was they had one guy, they had them focus on the joint and focus on the muscle and really focus on just the parts that are happening, and then they had another guy say, just pull that son of a gun up there, just get it—the weight from down low, get it up there, I want it up on your shoulder. And that’s it and what they found was the guy that just focused on the end game, focused on the result, not only was it easier, he was using less—less—took him less electricity to make it happen essentially, but he was stronger, right? And the other guy was–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Full flamed up and he wasn’t able to pick up as much weight, right? So it’s like huh—huh—huh—huh—huh—huh—huh.

Dr. Justin Marchegiani:  Interesting.

Aaron Alexander:  We’re not built to juggle these parts. We’re not and now we’re at this challenging point because we end up trusting the people that have the biggest polysyllabic words–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  On how to break down. The people that, whoa, smoking mirrors and blow us away with all of the—the anatomical structures that they break down, often times they move like crap. You know? And it’s almost like a compensation in order to—instead of being able to really embody that movement, we talk about it.

Dr. Justin Marchegiani:  Right. Interesting.

Aaron Alexander:  And it’s—these are two different things.

Dr. Justin Marchegiani:  And that’s funny because when I went to school over at UMass—Umass Amherst—I was involved in a study, I think my sophomore or junior year, I was teeing for an AMP course, and one of the studies that was a very similar study that you were just talking about, I went to the lab and I took this huge needle. I didn’t know what I was getting into. They gave me like $100 and I was like a poor college student, so I’m like, “Alright, sure.”

Aaron Alexander:  Yeah.

Dr. Justin Marchegiani:  They take this huge needle and they get me into a bicep curl position, right? So they get me out like this and they take this needle and they just—just jammed it right into my bicep and I’m like, “Oh, my God, where the hell is that thing going?” It’s gonna hit bone. And they had me doing curls and they had the EMG going and they have me just think about curls–

Aaron Alexander:  Yeah, so cool.

Dr. Justin Marchegiani:  And they have me actually do the curls and then like whole isometric curls.

Aaron Alexander:  So that was you though.

Dr. Justin Marchegiani:  It may not have been that study but I was involved in one of those studies and it was really interesting and they did it also to at this muscle right here, I forget exactly what this muscle is called, but it’s right in this area here of the hand–

Aaron Alexander:  Yeah.

Dr. Justin Marchegiani:  And the anatomical snuffbox here and they put a needle right in there as well and they have me do these movements as well.

Aaron Alexander:  Yeah, yeah.

Dr. Justin Marchegiani:  It was very interesting and I just thought I would connect that story there with your research.

Aaron Alexander:  No, absolutely and there was a similar study with that where working with the same—the same thumb muscles where they had visualization of movement as opposed to actually practicing the movement and what they found was the same thing, by visualizing that movement, really communicating with your own musculo—your own muscular system, your own nervous system, but communicating with that, you’re exercising it. You know?

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  It’s—it’s the recruitment of motor units that’s the important thing, right? It’s not so much just like hypertrophy or that we’re breaking—we’re breaking the muscle down. It’s—what’s the amplifier? The quality of the amplifier in your body. You know, and that’s something. This is like Central Governor and Tim Noakes. You know, it’s like getting into a world and using a small percentage of our movement potential, you know, that—that’s why if a ba—if a car falls on your baby, you know, the little old lady or the mother is “uuuhhh” He-man strength to be able to get the car off there.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  I’ve never seen that happen but that’s what they say. You know, and it’s like that’s what that is is being able to tap into your own potential, right? But we end up doing often times is just we just get wrapped up and like you know, I remember in high school I was just sore all the time. You know, I still go through phases this where like gymnastic sufferers, just like soreness—that’s just a part of life, you’re just always sore. Right? You should always be in kind of state of breakdown.

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  I don’t agree with that. I think that—I think that we’re able to kind of train ourselves to the point that we’re not walking around like we have a stick in our butt the next day, you know?

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  And that’s—that’s really the magic point is—is working with—with our movement potential.

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  You know, what’s our—what’s our movement patterns like? Not just how badly did I break the tissue down and how big is it gonna get tomorrow?

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  You know? How much protein did I have?

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  There’s a bigger—bigger picture.

Dr. Justin Marchegiani:  Yeah, that’s cool. Very cool. I wanted to touch back on one thing with the breathing, because there’s a couple interesting things like obviously we know like certain pressing movements, you may wanna be breathing out through pursed lips as you’re pressing out in a bench press–

Aaron Alexander:  Sure.

Dr. Justin Marchegiani:  But I’ve done some studies or some seminars with Paul Chek–

Aaron Alexander:  Oh, cool.

Dr. Justin Marchegiani:  And he found that overhead press breathing in actually help raise the—let me think—breathing help lower the diaphragm which help move the shoulder, the glenohumeral muscle better, so like during a military press, you’d wanna breathe in during the press movement, out during the down, but it was the opposite for a bench press. It was more breathing out on the—on the press, and then in on the—on the extension.

Aaron Alexander:  Yeah.

Dr. Justin Marchegiani:  What was your opinion on that?

Aaron Alexander:  I would say play with it. You know, so like–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  That’s—that’s the magic with breath or with your—or nutrition or anything in general.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  But I prefer the inverse of what I used to do which is “psshhh” that blow out like your saying.

Dr. Justin Marchegiani:  Yeah, yeah.

Aaron Alexander:  And I personally literally never do bench press because it’s not necessary.

Dr. Justin Marchegiani:  You do more like a push-up instead or-

Aaron Alexander:  Yes.

Dr. Justin Marchegiani:  What do you?

Aaron Alexander:  Yeah, yeah. I do archer push-ups and yeah, yeah, there’s just all these names for things that it’s like we all—we love to attach names but movement, you know, it’s exploring your movement potential. So I’ll go really wide and do like the Jacqueline push-ups and then–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Maybe bring an arm to—up to 10°–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Then up 30° and then maybe a lizard crawl on the ground a little bit, then maybe I’ll come over and do like a side plank then maybe you know, a cartwheel.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  You know, whatever just exploring that movement. You know, but something I do tinker with—I don’t tinker with bench press I–I don’t think it’s that necessary because our culture is so front and dominant, right?

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  So—and it’s one of those things where it’s like you wanna exacerbate your pec manor—major and minor, and anterior delt and you know, all these musculature–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  That’s—its already over wound up, you know. So the—the necessity to spend your time, you know, investing in and contracting those tissues to a higher degree, I—I don’t think it’s necessary for me. You know, so I end up playing more with pull motions in general with—with the gym.

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  But with that, I—with overhead presses, I find that to be incredibly valuable and with that, I—I’m on board with what—what Chek is saying of really—it’s all about the bracing, you know.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  So if you can engage and fill up that—that thoracic cavity–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  And then brace from there, it’s a much stronger position I found but I would say, explore, you know, have fun, play.

Dr. Justin Marchegiani:  Very cool. And I think it’s really important like when you look at movements, like I look at, alright, is it a push? Is it a pull? Right? Is it flexion? Is it extension? Hip or glute?

Aaron Alexander:  Uh-hmm.

Dr. Justin Marchegiani:  Is—is there a rotation component? Is there a gait component or a sprint component? I mean, if you really break down all movements, you can almost get them down to those 7 prime movement patterns and then you can say, well, what’s your goal? If your goal maybe is more towards that [distorted audio] and you want more hypertrophy then you can manipulate things and maybe do more bench press. If you want a balance of the two, you can do more of the functional things that—that you and I are doing in our programs, so I like it. If you get the general philosophy, really you can just plug and play.

Aaron Alexander:  Yeah, yeah. And you know, with any of those things, it’s like Ido Portale is really good with this—with—with–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  he’s—I kind of—I kind of borrowed the dogmatic movement phrase from him and I really like it. You know, it the—it’s the same thing with religion, same thing with nutrition, same thing with anything, you become consumed by this is the way that I’m supposed to move–

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  And what I would recommend is with those dogmatic movement perspectives, I would say dig in, get all you can out of that and then jump out of the box. You know, like–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Like enter the box, enter the temple, enter the church, enter whatever it may be, take the lessons that you can, find the treasure, and then leave and take that into the world, you know? Let go of the rules. Oh, I did, you know, 5 pushes today. So I should do 5 pulls to balance that. It’s like no, no, no. Just feel it. You know? But sometimes we’re so kinda lost in what functional movement means in the first place. We need to have some type of grounded, codified movement practice but then from there, I think you’re really starting to cook once you start creating your own movement practice with that—those foundations of a good education on what it means to move well and move powerfully.

Dr. Justin Marchegiani:  Got it. So on that note, why don’t you walk us through the typical day in the gym? So you get into the gym, how is structure and everything kinda come together to make a good workout for you?

Aaron Alexander:  Yeah, alright, even more interesting I just built a home gym in my house. And—you know, so I have a gym membership because it’s a big old room. It’s got some other stuff, but I think it makes more sense for people to start to adjust the environment that they’re in for you know, 18 hours a day.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  You know, and start thinking about—if everyone had a pull-up bar, I think that’s crucially important that you’re able to get–

Dr. Justin Marchegiani:  Yup.

Aaron Alexander:  That overhead flexion.  You can actually again change the architecture of that whole shoulder joint, the glenohumeral, that whole–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Girdle by hanging in that position. Most of us end up–

Dr. Justin Marchegiani:  Love it.

Aaron Alexander:  Being tucked forward when we come into that winging scapula position.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  So if you can just come up and start to integrate mid-trap and rhomboids and all that and really feel that, that’s huge. You know, anybody, everybody should be hanging in their house multiple times a day.

Dr. Justin Marchegiani:  Love it.

Aaron Alexander:  You’re not gonna hang in too much, I promise, right?

Dr. Justin Marchegiani:  Love it.

Aaron Alexander:  You know, and then from—from there, I have a barbell, you know, with some—with some Olympic weights so I can deadlift that and I can snatch and clean and I think Olympic lifts are—are super important for full body integration.

Dr. Justin Marchegiani:  Yup.

Aaron Alexander:  If you’re gonna get into like one specific practice, but then, and then I have a slackline in my backyard, right? So then I’ll go–

Dr. Justin Marchegiani:  Oh, great.

Aaron Alexander:  I’ll go from deadlifting, you know, or snatching or whatever it is, to jumping directly on my slackline and then on the slackline I’ll come down, I’ll do lunges on it or I’ll like balance on my knees or just exploring different movements with that, right? And then from there, maybe go for a sprint. And then from there, maybe practice whatever dance moves you’ve got. If you play with Capoeira or ballet or whatever it may be, do some kicks, do some punches, do some cartwheels, or whatever, you can crawl on the ground. Right? And then getting more into your paradigm, get in the dirt and get—have a probiotic experience, right? You know, take your shoes off. Right? There—we can—we—there’s so many shotgun approaches to this health quandary that we’re missing out on because we’re too myopic and we focus on dumb bell, get it to the shoulder. It’s like–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Dude, you just spent 20 minutes reducing yourself down so that you move less effectively, right? You know, by—by getting, you know, take your shoes off, roll around the dirt a little bit, jump on a slackline, climb a tree, all these things, that this might be kind of out there for some people, they’re really effective at integrating your whole system and then not to mention, you’re looking out, you know, instead of being in a small room in a gym like you’re in the office all day, you’re looking out over a horizon. Ooh, that’s good.

Dr. Justin Marchegiani:  Love it.

Aaron Alexander:  Ciliary muscles in your eyes, right? Looking at–

Dr. Justin Marchegiani:  Yes.

Aaron Alexander:  Your body as muscular–

Dr. Justin Marchegiani:  Exactly.

Aaron Alexander:  Potential essentially.

Dr. Justin Marchegiani:  I got your next niche for you by the way,

Aaron Alexander:  Please.

Dr. Justin Marchegiani:  Shirtless dance workout. Seriously. I think you will hit it. It will be an explosive niche especially in the Paleo community.

Aaron Alexander:  You know, I just finished a burlesque show. My first burlesque show. It was a paid burlesque show. I’m officially a prof—a professional burlesque dancer, as of like 2 weeks ago.

Dr. Justin Marchegiani:  Like I picture myself like speaking—I’m peeking through like your gym and you’re like doing the foxtrot without a partner and you’re just kinda like that. And you got the rose in your mouth and everything. Oh, boy.

Aaron Alexander:  I have 10% of all proceeds go directly to you.

Dr. Justin Marchegiani:  I love it. I love it. Very cool. Well, what else? Is there anything else here before we close up shop? Anything else you wanna let the listeners know about yourself? Or just anything take home-wise? And one thing I see, you’re doing a lot more with the bands, too, on your site.

Aaron Alexander:  Uh-hmm.

Dr. Justin Marchegiani:  And I’m just curious, how are you implementing the bands into your clinical practice and how would people use them to kinda get an overall benefit?

Aaron Alexander:  Well, bands are great because they’re decompressors. Alright, so when an example of something, I’m sure you’ve done or seen done, or something I do on a very regular basis is decompress the shoulder goint—joint, right?

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  So that glenohumeral fossa there–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  The head of the humerus, sometimes it’s sitting on the edge of the precipice there, just waiting for the–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  To dislocate essentially, right?

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  So coming down and I’ll apply as the person is lying down on their back, I’ll apply a little bit of pressure with my hand or my elbow or what have you right in that little pocket just medial of the–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  The head of humerus there, and then decompress the joint, bring that joint down into the table which allows the scapula to start sitting on the rib cage and really being flat on the—on the table or the ground wherever you’re at and then I’ll have the person go through a full range of motion, start raising their hand up in front of them, into shoulder flexion, start coming up into abduction or just roll into abduction and being like raising the hand up to the side, right?

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  So just exploring–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Range of motion while we’re decompressing that joint, asking it, Ida Rolf put it—put the tissue where it belongs and call for movement. Right? So putting that tissue in its most functional position then move, and you’re re-wiring yourself. It’s a beautiful thing to be a part of, right? And so with—instead of being dependent, you know, spending—giving someone $150 to do that to your shoulder, you can just get a band, wrap that, you know, in a self-care kit thing that I have in the website.

Dr. Justin Marchegiani:  Yes.

Aaron Alexander:  I have a door anchor with it and so you can adjust it at your house, blah, blah, blah and you can have it so that the band is coming out about shoulder—shoulder level height and then putting that around the shoulder, stepping forward into a low lunge position, it’s pulling, decompressing the shoulder back, and then you move. Go explore full range of motion with your shoulder girdle in the most effective functional position.

Dr. Justin Marchegiani:  That’s great.

Aaron Alexander:  You can do it by yourself and you know–

Dr. Justin Marchegiani:  You can do it with the hip joint, too, right? So primarily you’d do it shoulder and hip primarily?

Aaron Alexander:  No, no, primarily do it everywhere. You know–

Dr. Justin Marchegiani:  Everywhere.

Aaron Alexander:  So—so, yeah, shoulder. I use it with the neck. I use it with the shoulder. I use it with organ manipulation or visceral manipulation.

Dr. Justin Marchegiani:  Oh, cool.

Aaron Alexander:  Right? So I’ll bring the band around my belly and my rib cage and such and I’ll start to bend laterally and over to the side, and front, and back, and I’ll try and really start to disadhese all those connective tissues that are bound around my organs, right? Talking this is getting back to your department, organ function is–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Mental-emotional function.

Dr. Justin Marchegiani:  Absolutely.

Aaron Alexander:  You know, the vagus nerve majority of those pathways are not coming from the brain down to the belly. It’s going to the belly up to the brain. Right? So when you—if you have some dysfunction happening around the visceral tissue.

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  I promise you’re gonna feel in every other aspect of your life, emotionally, physically, et cetera, et cetera. You know, so keeping those tissues lubricated, hydrated, moving–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  That is how we don’t hang on to, you know, S-H-I-T. You know–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  That’s—that’s the thing.

Dr. Justin Marchegiani:  Yeah, I know. I get it. That makes a lot of sense. And again, you’re over at AlignTherapy.com. You got some really good YouTube videos. I see you always add, too. I think you have some videos with the bands, too, don’t you?

Aaron Alexander:  Yeah, yeah, yeah, of course

Dr. Justin Marchegiani:  And what’s your YouTube channel?

Aaron Alexander:  What is the YouTube channel, I think it’s–

Dr. Justin Marchegiani:  Youtube.com/aligntherapy?

Aaron Alexander:  Align, yeah, it’s all—it’s all the links off the—off the website. The handle for that I think is—I think it’s Align Podcast maybe. I’m not sure. Just go to AlignTherapy.com and then handles for everything is all—it’s all linked off of there. Yeah, put it–

Dr. Justin Marchegiani:  Got it. Yeah.

Aaron Alexander:  Yeah, put it–

Dr. Justin Marchegiani:  If you’re listening at home, lots of great YouTube videos. Also, your AlignTherapy podcast which is great, and then you got a lot of really cool stuff like you mentioned the self-care kit and you also I think have a self-care like autoresponder kind of series, right? With some—you have like a little e-book or e-video series?

Aaron Alexander:  Yeah, yeah, exactly. And we’re presently working on a full A-Z, nuts to bolts, how to integrate functionality of movement into every aspect of your life. So getting into body like, you know, the value of body language and–

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  How to integrate functionality, the how you—like I mentioned shop your care, it’s in care of your baby–

Dr. Justin Marchegiani:  Yeah.

Aaron Alexander:  Getting in and out of your car. Every moment of your day is an opportunity and we need to leverage that. And I’m talking about like long levers, like that’s the longest level you got. I promise. You know, starting to integrate that mindfulness and awareness of your movement practice into all the things that you do and that will start to clear up so much that you may have not even realized and the big thing is with anything, stick with it. You might not notice it today, but I promise you, the clients that I see 6 months from now, one year from now, two years from now, it’s like, “Oh, my God.”  What—you—you’ve really changed.

Dr. Justin Marchegiani:  Right.

Aaron Alexander:  What’s going—what’s going on? You know? And it’s like, what? Just you know, just keeping at it. It’s like, well, alright, keep—keep that up.

Dr. Justin Marchegiani:  That’s right.

Aaron Alexander:  I don’t know what you’re doing now but it’s great.

Dr. Justin Marchegiani:  Yeah, what’s that expression? If you give me a level long enough, you can move the world. Isn’t that Archimedes?

Aaron Alexander:  I think that was Archimedes.

Dr. Justin Marchegiani:  Yeah, it’s a great one.

Aaron Alexander:  Yeah, that’s—that’s—so that’s the big thing. It’s really, you know, Viktor Frankl is—Man’s Search For Meaning—everyone needs to–

Dr. Justin Marchegiani:  Yup.

Aaron Alexander:  Read that immediately. It’s one of the most important books ever I think. And one of the—one of the quotes that he references in there quite a bit is Nietzsche’s if you have a why you can bear any how, I believe that’s how it goes.

Dr. Justin Marchegiani:  Yes.

Aaron Alexander:  You know, and that’s the big thing. We’re aimlessly moving through our movement practices with no understanding of why.

Dr. Justin Marchegiani:  Yes.

Aaron Alexander:  If we can tap into that what the heck is the point of any of this, how do I become excited and fascinated and really truly immersed in my physical experience? If you can get into that, oh, man!

Dr. Justin Marchegiani:  Right, it’s like the average person that comes in and they have back pain, I mean, do they really just wanna get their back pain, you know, addressed?

Aaron Alexander:  Right.

Dr. Justin Marchegiani:  Well, maybe they really just wanna be able to go out in their backyard and play with their kids and they can’t do that and that’s the deeper–

Aaron Alexander:  That’s right.

Dr. Justin Marchegiani:  Meaning of why they’re there.

Aaron Alexander:  Yeah.

Dr. Justin Marchegiani:  So you try to tap into that because that’s the purpose, that’s the—that’s the big why that allows the how to work essentially.

Aaron Alexander:  Bingo! That’s it, man.

Dr. Justin Marchegiani:  That’s great. Awesome. Well, I’m gonna end with this here. You’re on a desert island, right? You only can do one exercise and you can only bring one herb or supplement, what exercise and what supplement or herb?

Aaron Alexander:  Mmm… Mmm… Mmm… Mmm… Mmm… One exercise, man, if I had to say one kind of—I would say like—I would say Capoeira, you know, but that’s a lot of exercise.

Dr. Justin Marchegiani:  That’s a lot.

Aaron Alexander:  So one exercise, I would say, overhead squat. Overhead squat or hang. I think you gotta have both really.

Dr. Justin Marchegiani:  Okay.

Aaron Alexander:  But so I would say overhead squat is a really important one because you just clear up so much of that integration from your hand down to your feet. You’re getting that thoracic extension which almost nobody has. You’re activating that hip hinge. You’re opening up the knees. You’re—you’re everything is getting this. It’s the most effective shotgun I think there is and then you gotta hang. You really got to. You gotta hang. You gotta climb trees. You gotta pull around different ranges of motion.

Dr. Justin Marchegiani:  Lots.

Aaron Alexander:  The one thing that I would bring, man, right now as we’re talking, I’m drinking some Pu-erh tea, which I really like. Last I had a different–

Dr. Justin Marchegiani:  Pu-erh tea.

Aaron Alexander:  since the last time. Yeah. Yeah, Pu-erh tea is really nice, man. And so there’s—there’s some facts or whatever in relation to it, it’s like makes your fat more bioavailable and helps with assimilation of adipose tissue and blah, blah, blah, that’s how I drink. I drink it because it makes you feel really good. That’s–

Dr. Justin Marchegiani:  I love it.

Aaron Alexander:  So right now, I’m loving Pu-erh. So I would say overhead squat and Pu-erh. I’ll be good.

Dr. Justin Marchegiani:  Pu-erh tea and overhead squats. Awesome. I’m gonna do some hangs right after this podcast in tribute to you.

Aaron Alexander:  Uh-hmm.

Dr. Justin Marchegiani:  And I may even do it with like an extra button undone on my shirt. Oh, what the hell, I may just take my shirt off altogether, just in tribute to you Aaron, alright? Awesome, man. I appreciate your—your perspective that’s kinda extrameta if you will, like looking at it from a—from a deeper perspective. I mean, you take exercise and movement and you really allow a different, deeper perspective, so I appreciate that.

Aaron Alexander:  And I appreciate you appreciating it, man. I appreciate what you’re doing as well, man. So it’s always great to get to chat with you.

Dr. Justin Marchegiani:  Awesome, man. Thanks a lot. You have a good one.

Aaron Alexander:  Alright, see you, brother.

Dr. Justin Marchegiani:  Thanks, bye.


Leptin resistance and weight gain – Podcast #101

Dr. Justin Marchegiani and Evan Brand take an in-depth look at hormones that affect appetite and they explain why some people are easily satiated while others get a lot cravings. Discover how leptin is connected to insulin. Listen as they share with us information on how we can control blood sugar better and burn fat.

Leptin resistanceIn addition to the hormones, learn about toxicity and how you can improve the environment and why clear air is important as well as clean water. Find out why keeping fructose consumption to a minimum can greatly help and what types of fruits you should be eating more (or less!) of. If you are struggling with weight loss, this podcast episode is for you.

In this episode, topics include:

00:50   Hormones

04:00   Toxins

06:34   Weight loss and detoxification

17:31   Diet and food recommendation

26:53   Summary












Dr. Justin Marchegiani:  Evan brand, it’s Dr. J, man. How you doin’?

Evan Brand:  I’m doin’ great. What about you?

Dr. Justin Marchegiani:  I’m doin’ pretty good, man. It was really hot down here in Austin. I was on the boat last weekend doin’ a lot of water skiing, trying to stay cool.

Evan Brand:  Yeah, I’ll say I don’t miss the 110º days. I’m happy with like 85-90.

Dr. Justin Marchegiani:  Yeah, it’s not getting that hot. It’s probably like 95-99 kinda thing.

Evan Brand:  I was dyin’ last—was it? I guess it was almost a summer and a half ago, 2 summers ago there. It was incredibly hot. That was when the drought was still there. I think it’s a lot better now, isn’t it?

Dr. Justin Marchegiani:  Yeah, it’s much better now. Absolutely.

Evan Brand:  Cool. Cool.

Dr. Justin Marchegiani:  Well, how your weekend?

Evan Brand:  It was great. I don’t even remember what I did but I know it was good.

Dr. Justin Marchegiani:  Well, I know we talked pre-show. We were gonna talk about some of these hormones that affect appetite, two for instance being leptin and ghrelin. And these are two hormones that have a major effect on energy balance. So leptin is one of these hormones that helps kinda with satiation and the more leptin sensitive you are, the—the more apt you are to be satiated and do not have these massive cravings, and leptin and insulin are 2 hormones that work together. So when we talk about resistance, like leptin resistance or insulin resistance, they kinda are connected because insulin is this hormone and it helps kinda open the doors in the cell so to speak so we can get nutrients from the bloodstream into the cell so the cell can essentially use it for energy. Now insulin, too much of it can drive, open the door so it goes into the fat cell, right? It can go into the fat cell and it can cause fat storage and the more that insulin bell is rung so to speak, the person that starts to, you know, open that door becomes less, you know, more resistant to open that door and the more resistance we have with insulin, the more that blood sugar accumulates in the bloodstream and the more blood sugar gets converted to fat, the less we burn our calories for energy. The more we store our calories and the more resistant we are to burning sugar. So essentially that’s insulin resistance and the whole downstream effects then affect leptin because leptin is higher in obese patients, same as—same with insulin resistance, and the more leptin resistant we are, the more appetite kinda gets away from us and it’s more out of control and we’re more likely to eat bad foods which then perpetuate the same problem again.

Evan Brand:  Right, and these the people that they can graze all day and they never get satiated. You’re just constantly eating. You’re never really getting that full signal of, “Ah, I feel good. Now I’m gonna go back to life.” You’re just constantly—you’re the person who if you open up your desk drawer right now, maybe you got a protein bar in there. Maybe you got a candy bar, maybe you have some other type of snack food. You could potentially have some leptin resistance if that is-if that’s you. I’m all about being prepared. If go on a hike, I’m gonna bring some jerky, some nuts, some other foods. But it’s not, I don’t have to snack all day every day.

Dr. Justin Marchegiani:  Exactly. Exactly, that’s the big thing. So we keep insulin and leptin essentially in balance, doing the same things. Some of those are gonna be one, keeping refined sugar out of your diet or at least out 80-90% of the time. If you’re obese, you have a BMI that’s, you know, upwards of 30-35. You have waist that’s greater than 40 inches as a male, 35 as a female, that’s a pretty good indicator off the bat. More than likely you’re obese and more than likely you have this whole insulin-leptin resistant pattern happening. Now—go ahead.

Evan Brand:  I was just gonna outline some of the—the main factors here that are influencing people and their hormones. One is the diet which you’ve already touched upon. That’s gonna be influencing these hormones. Two and three, are going to be toxins. So whether this is like environmental toxins like endocrine disruptors you know hormone—hormone disruptors here or just things that are going to trigger our nervous system be—to—to act up. So if you have adrenal issues, it’s likely that you have some other hormonal issues that could be tied into this and you’re having the blood sugar crashes. You’re not getting satiated. Maybe you’re getting lightheaded when you stand up. Things like that.

Dr. Justin Marchegiani:  Yeah, absolutely. So we really wanna make sure we keep the refined sugar out of our diet. Excess fructose. Fructose is one of these major fruit sugars but we really see it higher in high fructose corn syrup. So these are gonna be almost of all our refined junk foods are gonna be very high in fructose which are gonna drive this whole insulin resistance mechanism from happening.

Evan Brand:  And I doubt most people listening to this show are consuming high fructose corn syrup intentionally; however, if you go out to restaurants somewhere you get a decent quality meat but then you do some type of sauce with it. I guarantee the sauces are gonna have some corn syrup in there. So is it gonna kill you if you do one dose of it? No. But if you are having issues with your weight then you may have to a little bit more dialed in.

Dr. Justin Marchegiani:  Yeah, and a couple of the patterns we’ll see on blood work when we see like excess fructose is we’ll see higher cholesterol and cholesterol by itself being higher, you know, mid-200s and up, is not necessarily a bad thing. But we’ll also see the elevations in triglycerides with it.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  So typically over a hundred for the triglycerides is a pretty good sign or even more specific is a triglyceride to HDL ratio that is greater than 2. So what does that mean? That means, well, if your HDL is at 50, that’s the so-called good cholesterol. Not really good cholesterol but that’s what everyone knows it as. That should be around 50 in this example and if your trigs are let’s say greater than 100, well, there’s your greater than 2:1 ratio. You have over 2x more trig—triglycerides for short—than we do have for the HDL.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  That’s a pretty good sign off the bat. We can also see elevations in blood pressure as well. And one of the things we’ll even start to see is we’ll potentially see even things like slightly elevated liver enzymes. We’ll see that in—in NASH—nonalcoholic steatohepatitis—that’s basically liver issues like this liver kind of disorder that we see in alcoholics but it’s a non-alcoholic version.

Evan Brand:  Wow, it’s amazing.

Dr. Justin Marchegiani:  Absolutely, any comments on that, Evan?

Evan Brand:  Well, so I wanted to talk about people that are struggling that weight loss. That’s mainly who this—this episode is geared toward. It’s important to learn about these hormones in general, but if you are having with weight loss, you and I both, we help people with that, but it’s not the first priority. A lot times we have to get these other foundations in place. We have to build the house, build the foundation, build the walls, get the adrenals in check, try to optimize the function of the gut, before we come and focus on weight loss. But the issue with these hormones here is that people are not able to detoxify and so if we look at your fat cells, your fat cells are gonna be storing all of these toxins. So whether this is hormones, whether this is various pesticides and other chemicals, whether this is chemicals from your conventional skincare products, maybe before you went all-natural with your skincare products—hopefully you’ve done that—you still have the residual impact of these toxins in the fat cells. It’s not like they’re just gonna magically leave the fat cell and flush out of the body. So when we’re talking about these hormones, you know, getting the adrenals healthy, getting the gut healthy, those are our first priorities, and then after that we wanna try to help to improve your elimination of some of these toxins so that these hormones can work better—these insulin cycles, these leptin cycles, and so if we’re talking things like magnesium supplements, we’re talking things like vitamin C, maybe some charcoal, maybe some physical exercise, too, to get these fat cells burning up and excreting the toxins, so whether it’s something like yoga if you’re really adrenally fatigued, Justin and I both are not gonna tell you to do a CrossFit workout. So it could be some yoga, it could be massage, some body work, it could be some infrared saunas—I like near infrared saunas, those are good, massage and then other detox stuff. I know you talk a lot about amino acids helping to detox. So there’s that route, too. Basically we’re trying to just help the liver do its job a little bit better so that it’s not so busy focusing on all these toxins. Like the average person out in America, in the world, their liver is so busy just trying to keep up with all the toxins that re coming and the onslaught of toxins from the food, the water, the air, the soil, etc. that your body can’t process the hormones the way that it needs to. So really detoxification should be a daily thing, but also it should be an intervention that we’ll use at the right time when a person’s foundations are in check.

Dr. Justin Marchegiani:  Exactly and you mentioned a couple of things regarding toxins and obesity, there’s one article here that was written by Dr. Mark Hyman. He was quoted as saying that “toxins activate neutrophils”. Now neutrophils are the largest percentage of blood cells in our body—our neutrophils, and these will typically upregulate with bacterial infections especially. Now these things will increase these various inflammatory cytokines of the, you know, the Jeopardy words for them are TNFα, interleukin 6, and they promote insulin resistance, they affect a couple of these different mechanisms such as PPAR and nuclear factor-kappa B and they create inflammation and that’s one of the big things they do and they create inflammation by suppressing cytokine signaling. Now what’s the big take-home there? A lot of different big words but what that means is inflammation makes your body hard to be satiated and makes your body more likely to store fat. That’s the big take-home right there. So infections drive inflammation. Inflammation will then affect some of the cytokine signaling and more likely to make you leptin-resistant. When you’re leptin resistant, you’re less likely to be satiated. When you’re less likely to be satiated, you start eating more foods that are gonna be detrimental to your health and to your weight.

Evan Brand:  Yup. So if we’re trying to do chicken or egg here like I always like to do with you, we could start at the top of the food chain with just some type of chronic stress, right? So whether this is like an environment stressor or emotional stressors, something that’s contributing to the leaky gut situation in the beginning, now the gut’s leaky, so now these toxins can get into the bloodstream even more driving up more inflammation. Then let’s say someone picks up a parasite infection, now they have even more inflammation. Now the, let’s say they had something like Blasto or H. pylori, now their small intestine’s damage, so there’s more inflammation there and now their completely inflamed, maybe they jumped on an acid blocker, maybe they jumped on aspirin. So they’re becoming more toxic. Now the liver can’t keep up with what it’s doing because it’s trying to flush out the acetaminophen, right? So it’s crazy how things can spiral out of control. So I guess if we zoom back out and then try to look at the take-aways, the foundational supplements are very helpful. So if we’re talking about our foundations here. This would be something like probiotics. If it’s the right time for you to use them—not always should you just jump on a probiotic—some fish oil, some good fatty acids for inflammation. I would say some glutamine could be really helpful for this. Some trace minerals could be helpful. What about you, Justin? What do you think about like foundational supplements? What would be something like a—a generality that we could make for people that—that have everything else in order?

Dr. Justin Marchegiani:  So we’re already assuming that sleep’s dialed in, right? Because we know leptin and sleep’s pretty important. By the way, leptin is secreted by your fat cells, too. So the more weight you have on your body, the more the downward essentially gets worse and worse. So like if you’re leaner, you already have a big advantage, right? But if you’re leaner, you already have more muscle and you already are more insulin-sensitive. So it’s kinda this like downward cycle where the more overweight you are and the more problems you have, the more feedback mechanisms feed back in to make us more insulin resistant, more leptin resistant, more cravings. So the problem becomes even harder to deal with, the more overweight we are. Does that make sense?

Evan Brand:  Yeah, I—actually I’m glad you brought that up because I almost forgot to mention it. I actually did, when I was writing REM Rehab, I actually did some research. It was a study from the International Journal of Endocrinology and they looked at sleep deprivation. So people that got 4 hours of sleep per night which hopefully most people listening are getting more than 4 hours, but when they had that—that little of sleep, their leptin levels decreased. So people were gonna be less satiated and then their ghrelin levels, their hunger hormone was increased by 28%. Even after the subjects were given a sleep compensation of 10 hours per night the following 2 days. And then it said that it increased their carbohydrate cravings by 45%. So there’s a few different numbers there, but if you’re sleeping poorly just a few nights per week, it sounds like here, that’s enough to really destroy these hormones. So if you think you’re doing everything great during the day but like you mentioned, maybe your sleep hygiene’s not in order and you’re not sleeping restfully, that’s going to be driving up these hormones and you’re gonna wake up with carbohydrate cravings instead of wanting say some good sausage and eggs for breakfast instead.

Dr. Justin Marchegiani:  Yes, and when I look at leptin resistance, Gary Taubes had a great analogy years back I—I spoke with him and he said, you know, stick your thumb out, right? Imagine a hammer comes down and that hammer whacks your thumb. Now all of the swelling that happens, these various interleukins and cytokines and all these different pathways that are happening underneath the skin, you know, that’s like leptin and all the TNFα and all the interleukins and the PPAR, you know, gamma agonists, all these different fancy Jeopardy words, that’s what’s happening underneath the skin. But he said, insulin resistance is the hammer and then the hammer hitting the skin and that initial response, that’s leptin, and then everything else kinda spirals out of control. So he’s like, “Well, my focus is on the hammer.” Other people they go into all the little dominos that knock over many, many times down the road. So if we look at the top 2 things, I put more of my focus on the hammer, and then you can say that maybe leptin’s the—the next domino that falls over after—after insulin if you will.

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  Does that make sense?

Evan Brand:  Yeah. That makes perfect sense.

Dr. Justin Marchegiani:  So looking at that, really simple, we keep fructose to a minimum. If you’re significantly overweight, you know, 30-50 lbs more, keep fructose under 25 to 15g a day. You know?

Evan Brand:  What would that look like? Explain people how would that actually be like a handful of blueberries per day, what are we talking?

Dr. Justin Marchegiani:  Well, my patient have access to the member’s area on my website and other there I have a specific handout that kinda outlines all of the fructose that are gonna be in every type of food source. I’m gonna pull it up here and I’ll—I’ll read a couple of things off it right now, but typically vegetables aren’t gonna have very much fructose, right?

Evan Brand:  Right.

Dr. Justin Marchegiani:  So you’re gonna be pretty good with fructose on a vegetable standpoint. Now–

Evan Brand:  Yeah, if you’re doing something like a Paleo template or if you have to go the AIP route, you’re gonna have that dialed in. You’re not gonna have to worry about that.

Dr. Justin Marchegiani:  Yeah, and I did an article I think last year on Is Fruit Bad For You? And I think I outlined that in that article.

Evan Brand:  Uh-hmm.

Dr. Justin Marchegiani:  But let me just give you, for instance, if you do something like strawberries you get, you know, 1 cup of strawberries is 3.8g of fructose. If you–

Evan Brand:  Wow, and nobody’s eating 5 cups of strawberries per day.

Dr. Justin Marchegiani:  No, that’s—that’d be a lot, right? Maybe—even if you did 1or 2 cups, I mean you’re still only at 8, not a big deal.

Evan Brand:  That’s great.

Dr. Justin Marchegiani:  But then when you go over to like watermelon, that’s 11 or you go over to like mango, that’s 16 for a half a cup. So you just gotta be more careful of like the tropical more sugary fruits, so I just say if you keep to medium to lower sugar fruits which are gonna be berries, even an apple will have about 9.5 so you just gotta be careful. If you do an apple and 2 servings of berries and maybe a banana, now you’re in the 30 range. So you just gotta be careful with that. So just keep to the moderate to lower sugar fruits, especially your berries, lemon, lime grapefruit, passion fruit, green apple, maybe an orange. You’re gonna be pretty much okay.

Evan Brand:  I wild harvested, wild foraged some blackberries last night. We went on–

Dr. Justin Marchegiani:  Nice.

Evan Brand:  We went on a hike and I found a couple blackberry bushes, they’re not all the way ready but there were a few, like at least maybe a half dozen of black ripe blackberries.

Dr. Justin Marchegiani:  That’s awesome.

Evan Brand:  It was amazing.

Dr. Justin Marchegiani:  That’s awesome. Very cool.

Evan Brand:  Some—my fructose level was approved.

Dr. Justin Marchegiani:  Yeah, you just gotta be careful of your FODMAPs, that’s one of the only berries that have a higher content of FODMAPs in it.

Evan Brand:  Blackberries?

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  That’s my trivia for the day, Evan.

Evan Brand:  Good.

Dr. Justin Marchegiani:  So kinda recapping, like you have the diet piece in, like if you’re significantly overweight, you know, 50 pounds plus for a man, 30 or 40 for a female. You know, keep that fructose down. Keep it below 25, ideally below 15. That’s number 1. Cut all grains out. Because remember inflammation plays a role on leptin and we know grains have things like lectins in there. It has phytates that block minerals. There’s a significant percent of the population that is non-celiac gluten-sensitive, right? Where they have genes that are creating inflammation and inflammatory response in their body because—that their genetics, the gluten proteins, whether it’s gluten in wheat, barley, rye or it’s the other grains that are cross-reacting with it. And so we have the diet piece dialed in. We’re eating good proteins, fats, and carbs, that’s great. And now we make sure the—the quality is up, right? We’re making sure we’re eating organics, because we know that toxins can create leptin resistance. So the easiest way to decrease toxin exposure is make sure you’re eating organic. Make sure it’s clean fats. Make sure your proteins, antibiotic and hormone-free. Make sure your water is filtered, right? We know certain drugs have an increase on obesity, potentially affecting weight gain and leptin such as like the MAO drugs, the monoamine oxidase anti-psychotics, or lithium or the SSRIs, these are like the serotonin reuptake inhibitors.  So-

Evan Brand:  I’m sure you and I have both heard that stories a dozen times of women that jumped on an antidepressant and they gained 20 pounds.

Dr. Justin Marchegiani:  Uh-hmm. And also their libido goes in the tank, too.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  So that’s all—so that’s hormonal-related, also neurotransmitter-related it sounds like.

Dr. Justin Marchegiani:  Absolutely. Remember hormones affect the reuptake systems in the brain. That’s why women will take birth control pills that kinda even out their hormones so their mood balances out, too. So we can do that naturally by fixing why their hormones are out of balance which typically is driven by some adrenal stress and some blood sugar stress and some infection stress and a lot of times, they’re swimming in a sea of estrogens because of our environment with chemicals and toxins and fluoride in the water. So if we clean up our food, we clean up our water quality. We balance our blood sugar. We make sure we’re not overdoing fructose even with super healthy things, like if you’re having 2 or 3 servings of berries at every meal, and then a banana at night or this or that, then you get your 50g of fructose. You gotta be careful with that.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  So you just gotta make sure that we have the blood sugar under control, and then remember protein and fats and are gonna help with your appetite more because the big issue with leptin, it’s that kind of like inhibitor valve for our appetite and we know certain things like adiponectin, peptide YY, CCK cholecystokinin, these are really important hormones that help tell us we’re full.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  And when we eat high quality meats and fats, like proteins and fats, we get that feedback signal better. That’s why, if you think about it, how many people have gone and just eat a dozen eggs in the morning?

Evan Brand:  Never.

Dr. Justin Marchegiani:  No, but–

Evan Brand:  Unless they’re trying to do Rocky-style and they put them in a blender, but that’s not eating them.

Dr. Justin Marchegiani:  Yeah, but how many you know have eaten a whole box of cereal?

Evan Brand:  A million.

Dr. Justin Marchegiani:  Yeah, I mean, it’s very common or a pizza, late night pizza?

Evan Brand:  Yup.

Dr. Justin Marchegiani:  Right? Try looking at that like, you know, pizza and imagine it like a steak that big or something, right?

Evan Brand:  That’d be insane.

Dr. Justin Marchegiani:  Yeah, you wouldn’t be able to do it. You give me a 16–20-oz steak, you’re done. That’s it.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  But with a pizza, you’ll eat that whole thing, and everyone’s had that experience, especially everyone that’s gone to college. They—they can recall those—those memories of their time. So the reason why is, right? Well, if you go back to the Pringles commercials of the 90s, I’m dating myself, remember that—let’s see if it’s in your subconscious, Evan? Once you pop–

Evan Brand:  You can’t stop.

Dr. Justin Marchegiani:  That’s it. See you got, man. And that’s the thing, right? What they’re saying is, once you eat this carbohydrate-rich, not to mention the MSG, monosodium glutamate, which actually–

Evan Brand:  Which, appetite-stimulant.

Dr. Justin Marchegiani:  Yeah, but it also doubles and triples your insulin levels. There’s research on that and if you’re doubling and tripling your insulin levels, guess what you’re doing to your leptin levels?

Evan Brand:  Yeah, that’s not good. Also, you know what, another thing which most people don’t think about, too, is you’re hyperstimulating those brain cells, too. So you’re causing neurotoxicity or revving those little brain chemicals up so you’re getting high from it, too. It’s crazy. It really is.

Dr. Justin Marchegiani:  Now we can have this podcast be like a couple hours on this topic, but that’s why we talk about like an organic, whole food, kinda Paleo template, we automatically cut out like the MCG.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  We automatically cut out like the aspartame and the crap to it. So there are articles linking MSG to leptin resistance because of the extra insulin and the extra leptin. So remember when we talk about eating good, organic foods, we’re automatically getting insulin resistance under control and we’re automatically as a result—remember the Taubes analogy, right? Insulin’s the hammer, leptin and all the other cascades are the effect after the fact that we get leptin under control and then we get your willpower under control. I mean, you can choose the right foods and you can feel satiated.

Evan Brand:  Yup, well-said. So I think maybe just wrapping this up then. We talked about the diet. We talked about looking for infections, because if the diet’s clear and we know that that’s not your cause of inflammation, then we have to look for the other sources, too. So we talked about adrenals–

Dr. Justin Marchegiani:  Uhmn.

Evan Brand:  You brought that up.

Dr. Justin Marchegiani:  Yup.

Evan Brand:  You brought up the gut, ruling in, ruling out infections with people, that’s a big cause. Any other hidden—hidden causes of inflammation like if we’re talking besides gut, besides adrenals, besides exogenous endocrine disruptors?

Dr. Justin Marchegiani:  Well, I would just say the fact that we are exposed to toxins in the environment outside of just what’s in our food, right? Just stuff we’re breathing, I mean God forbid, but there’s 2 billion pounds per year of pesticides dumped in our environment even if you’re not eating it, you may still be getting it in via water supply or just run-off, who knows? Pharmaceutical drugs are in the water supply now. So if you don’t have a really good water filter, there’s probably some ways you’re gonna get exposed to it. If you’re walking downtown, like I was in Austin over the weekend, well, you walk by–

Evan Brand:  Water traffic.

Dr. Justin Marchegiani:  You walk by a big truck that has a whole bunch of, you know, exhaust coming out. I know Dr. Kurt Woeller mentioned with you in your one year interviews that he’s seeing a lot of gasoline like benzene and gasoline molecules in some of the organic acids testing, right?

Evan Brand:  Yup.

Dr. Justin Marchegiani:  Yeah, so we’re getting exposed to this stuff and some people may need extra detoxification support. They may need extra antioxidants and extra phase 1 and phase 2 detoxification support in their diet because of the accumulation of these toxins, so we may have to stack on top of a good diet and on top of a good lifestyle, specific extra supplements to help fill in the gaps what’s going on.

Evan Brand:  Right, yeah so you’re saying basically in a perfect world, if we didn’t have this toxin exposure, maybe the diet would cover us but in the modern world, it’s just not. I’m almost convinced that—that I could be classified with someone with like chemical sensitivity.

Dr. Justin Marchegiani:  Right.

Evan Brand:  I mean, if my wife and I walked past someone with like extreme amounts of perfume on, I get an instant headache. So I think there’s probably still some liver stuff going on with me. I probably need to up my antioxidants. So you’re saying we need to counteract this. In a perfect world, if we had, you know, 100 acres of forest to live in and then we had a perfect diet, our toxin load would be less and the antioxidants we get naturally in the food may be enough, but if you’re in rush hour traffic and you don’t have your recirc on in your car and you’re breathing that stuff in, you need the extra antioxidant support.

Dr. Justin Marchegiani:  Exactly, there’s a phenomenon known as TILT, toxin induced loss of tolerance. That’s where you get, you know, sensitive to certain perfumes and things like that, just because your body has lost that tolerance because of the cumulative effect of the toxic load that you’ve been under. Now I think with you, it’s probably just that you get so used to being healthy that when you get exposed to some chemical, you’re just really in touch with it like a lot of people find that with sugar. Like they don’t eat a lot of sugar then they get exposed to like maybe a sip of soda or they eat one of their—their kid’s like fruit snacks, and they’re like, “Whoa! That was way too much sugar.” And it could be just that like–

Evan Brand:  So you’re thinking it’s maybe not dysfunction. It might just be that I’ve got back to baseline of pretty low toxin exposure and then when I do, the body’s like ding, ding, ding!

Dr. Justin Marchegiani:  Yeah, that’s kinda how I look at them. My analogy to my patients is well, it’s like saying that you—the alcoholics has a stronger liver than you just because he gets drunk off of 20 beers and you get tipsy off of one.

Evan Brand:  If I took 1 shot. I’m—I’m almost toast.

Dr. Justin Marchegiani:  Wow.

Evan Brand:  So if you ever take me out to drink, you’ll know that.

Dr. Justin Marchegiani:  That’s—that’s really good. I’ll have to—that’s good, next time I’ll fly you in here to Austin, I—I know you’ll be a cheap date at least.

Evan Brand:  Yeah, exactly. One shot of tequila for example, I’m done. That’s it. Game over.

Dr. Justin Marchegiani:  I hear you, man. I’m very similar. I don’t need much alcohol, maybe one or two and I’m—I’m just, you know, gently buzzed. You know?

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  Just enough to like kinda like lubricate the conversation, right?

Evan Brand:  Right.

Dr. Justin Marchegiani:  That’s it.

Evan Brand:  Oh, actually a lot of people, they have to drink to have my level of social lubrication. Like I’m so socially adequate as—as I am naturally, that most people have to drink to get to my level of being able to have a conversation.

Dr. Justin Marchegiani:  Nice. I will give you 5 Paleo brownie points for that one, Evan.

Evan Brand:  I—I pride on that one.

Dr. Justin Marchegiani:  Very cool. So kinda just summarizing that whole TILT phenomenon, that tolerance induced loss, or that toxicant induced loss of tolerance, the more toxins that you get exposed to and the less ability your body has to excrete them, the more you’ll have this TILT-ing going on. So what Evan was saying before right on, diet and lifestyle’s like solid, very, you know, very important. If you’re in a city area, you may want to think about getting a really good high quality air filter. I have one by Advanced Air in my store that I recommend and use. So justinhealth.com/shop and it’s my air filter over there. I think Evan may have one, too. So a good air filter especially if you’re in the city. Clean water, organic food. If your gut’s not working, remember if you’re—if you have an infection and your gut’s not working, you’re not absorbing nutrients, that means you’re not absorbing the antioxidants and the sulfur-based aminos to run your detox pathways adequately so we may have increased oxidative stress and—and lower nutrients to run our phase 1 and phase 2 detoxification. So get your gut looked at. Run a good quality organic acids test to see if you have enough nutrients to run those pathways. If not, fill in the gaps, supplement a really good diet so you can be at optimal function.

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  Anything else, Evan?

Evan Brand:  Yeah, I wanna direct people to stateoftheair.org. It will take you to lung.org, the American Lung Association and you can actually go to stateoftheair.org and you can select your state and then you can look at the particle pollution because some of the biggest offenders are in the summertime when ozone is created from all of the exhaust and car fumes and things like that. We actually had some high air quality alerts in Lowell last week and it was in the high risk category. So not just, you know, how sometimes they’ll say elderly people need to stay inside or very young, it was saying even the average person should be inside because the ozone level was so high and then you also have something that’s more damaging called PM2.5 and then PM10, really, really small microns that’s from other like industrial operations, those were high, too, in my state, in my county. So look it up. Look up your state. Check out your county. We had an F for like several, several, several days out of the past few weeks which is just horrible. Surprisingly, even Los Angeles was better. I guess due to the—the ocean air over there.

Dr. Justin Marchegiani:  And that’s stateoftheair.com?

Evan Brand:  Stateoftheair.org.

Dr. Justin Marchegiani:  Ah.

Evan Brand:  And you can—and you can go and you would just go for—and look up Texas and just look into—I can’t remember the name of the county now. What county is Austin in?

Dr. Justin Marchegiani:  That’s Travis county.

Evan Brand:  Travis, that’s right. You can look up Travis or some of the outer, it’s there.

Dr. Justin Marchegiani:  Okay, cool. Oh, just summarizing–

Evan Brand:  You have–

Dr. Justin Marchegiani:  What? Go ahead.

Evan Brand:  I was just gonna say, people so check that out. Check out your air quality because it’s not to say you need to live in a bubble but it’s something to consider and–

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  It’s another factor. There—there’s not one thing that makes you or break you which is why you and I have these discussions every week because people can always make little improvements to—to their environment.

Dr. Justin Marchegiani:  Yeah, exactly. And then also, people that are, you know, cigarette smoke goes without saying, hey, if you’re smoking marijuana, too, remember there’s still incineration that’s going on there with the plants or with the—the wrapping paper if you’re doing a joint. Remember there are polyaromatic hydrocarbon (PAHs) or heterocyclic anion compounds that you get to the incineration, so remember that’s adding to that, you know, oxidative load, right?

Evan Brand:  Yup, so use the vaporizer if you’re gonna, you know, consume it orally. If you’re gonna do topical, if you wanna do soft gels–

Dr. Justin Marchegiani:  Do it oil.

Evan Brand:  CBD oils, yeah, tinctures.

Dr. Justin Marchegiani:  Or you can do in a tincture, so those are safer ways to do it so you don’t get the incinerating compounds there.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  And also we touched upon it but why does exercise help? Exercise helps because if you’re doing the right exercise, it puts on muscle and the more muscle you have, the more insulin sensitive you are, right? The more you have these little GLUT4 receptors that reach out in the muscle and they pull sugar in better so the more sugar you’re able to pull in, the less insulin resistant you get. So muscle makes you more insulin sensitive by having more GLUT4 to pull sugar in, but also when you’re doing the exercise itself, you—you’re pulling that blood sugar out of your bloodstream and burning it up, too, which is gonna make you more insulin-sensitive as well.

Evan Brand:  That’s great.

Dr. Justin Marchegiani:  So toxins in your food, clean water, clean air, diet, lifestyle, exercise stuff, and then we also mentioned the guts and the supplements that may be needed extra if we have extra stuff going on. That’s where patients should see their doctor, their functional medicine prov—practitioner or physician, and/or reach out to us because we see patients like this all the time and we are experts at treating these issues.

Evan Brand:  Absolutely, well-said.

Dr. Justin Marchegiani:  Evan, great day, man! You were on fire today.

Evan Brand:  Alright! You, too, man.

Dr. Justin Marchegiani:  Love it. Take care.

Evan Brand:  Take care.

Dr. Justin Marchegiani:  Bye.

Evan Brand:  Buh-bye.



Decode your cravings – Kevin Geary – Podcast #96

Dr. Justin Marchegiani and Kevin Geary talk about cravings and fat loss in this podcast episode. They also discuss sleep and strategies you can do to get a great night’s rest. 

Kevin GearyFind out about a new program that Kevin Geary is developing to help people who are struggling with consistency when it comes to their health and fitness then implement what they know so they can be successful in the long-term. Learn about the value of eating real food and the reality behind calorie-reduction and base diets. Additionally, discover how laying a solid foundation with diet, functional movement and healthy lifestyle habits could contribute a lot to life. Also learn about psychology and mindset when you listen to this interview.

In this episode, topics include:

3:20   Eating real food

22:08   Mindset issues

28:21   Metrics

31:19   Sleep, stress hormones, and strategies

35:55   Gut and the microbiome












Dr. Justin Marchegiani:  Hey, there! It’s Dr. Justin. We got a great show in store for everyone today. We have Kevin Geary from RebootedBody.com back on the podcast, really excited. Kevin, how you doing today, man?

Kevin Geary:  Doing great. Thank you for having me.

Dr. Justin Marchegiani:  Well, thanks for being here. So what’s new with you? I know you got a couple of things going on in—in your sphere on the web. I know you’re still running a lot of different online programs, seeing clients. I know you got a—a new program on how to kick cravings coming out real soon. I wanted to see if you could give a little bit of info to the audience on that one.

Kevin Geary:  Yeah, definitely. So been—been very busy, like you said, plus I have a 5-month-old and–

Dr. Justin Marchegiani:  Oh, wow.

Kevin Geary:  So we’ve been dealing with teething issues and all sorts of stuff. So sleep hasn’t been great and–

Dr. Justin Marchegiani:  Isn’t that number two for you?

Kevin Geary:  It is number two. Yeah, so we’re—we’re going through it all again, thank you. And I—I think this is gonna be the last one, so my sleep will be restored and—and we’ll be all back to normal shortly here. But yeah, on top of that, it’s been—been working—developing this new program that we’re really excited about. You know, we have—it’s called Decode Your Cravings and what I did is—for a long time I’ve been focused on the psychology and mindset side of what it takes to get a body and life you love because I feel like so many people are on a high fat diet but they’re on a low execution diet–

Dr. Justin Marchegiani:  Mmm.

Kevin Geary:  Like they—they collect all these facts and all this research and they are listening to podcasts and reading articles and watching videos, and then they’ll implement a little here and there or they’ll implement it all at once, but then it all comes crashing down, they’re just, they—they’re struggling with consistency. They’re struggling with motivation. They’re struggling with overload. It’s just—it’s a mess, right?

Dr. Justin Marchegiani:  Right.

Kevin Geary:  And so we see in the health and fitness industry that the success rate is still, regardless of all this new information that’s coming out and the access that people have to it, the success rate is still very low. So I wanted to design a program that is dedicated to showing people why they struggle with consistency and by the way, I think this is—will be a good time to tell everybody, you know, you have this great intentions of getting a body in life you love, the reason why your behavior doesn’t align with those intentions is because it is manipulated and–

Dr. Justin Marchegiani:  Uh-hmm.

Kevin Geary:  We talk about many, many, many ways that behavior becomes manipulated and is no longer authentic, and that’s what the program is designed to show people, so that they can finally take everything that they already know–

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  To be the case and implement it and make it successful and do that for the rest of their life, so that they can quit with the yo-yo dieting and the falling off the wagon and all of this other stuff you hear about.

Dr. Justin Marchegiani:  I love it. I was watching a movie, I think it was back in the—the late 90s and they were in this big laboratory and they were mixing all these different, you know, test tubes and solutions together and they—they put a little sample on—on a little piece of paper and they smell it and the guy turns the other and goes barbecue. I was—I just like, “Oh, my gosh!” So they were in a lab creating these flavors and—and textures and—and things we’re adding to food that really aren’t even real food, and so much of the issues here that come from people engineering foods thatthat kinda give you that addictive, you know, dopamine hit that feels good, like you get from sugar but it’s not even real food. And I think a lot of stuff that you talk about is just really eating real food, and a lot of people aren’t even doing that so it’s amazing that such low-hanging fruit, like real food, we even have to talk about that today. Can you go into that aspect a little bit?

Kevin Geary:  Yeah, so one of the biggest manipulators and of course, you know, somebody that listens to your podcast, they have probably already solved this particular issue, but one of the biggest manipulators people face is following advice that is antagonistic. That’s advice that works against your biological and psychological programming. This is what the health and fitness industry is notorious for, right?

Dr. Justin Marchegiani:  Yes.

Kevin Geary:  They put you on restrictive calorie-reduction and base diets that don’t really focus on food quality. You don’t enjoy what you’re eating. You’re hungry all the time. You are not getting nourished and, therefore, your body is like, inside you know this, it’s rejecting the—the program that you’re following and you can’t sustain that. You cannot maintain that long-term. People lose weight, right? They find success for 2 or 3 months but then it all comes crashing down and generally, they gain back more weight than they started with. So it’s a complete disaster. Unfortunately they do this with fitness as well. They follow fitness protocols that they can’t possibly sustain. They do CrossFit 5 days a week at 5 am on very low sleep and then they wonder why they get injured. They do P90x but they don’t really enjoy it. They just force themselves to do it with willpower and discipline and then they wonder why they fall off the wagon with that regard. So it’s just a repeating pattern of people doing things that they don’t really want to do and that their body doesn’t want them to do and that their mind doesn’t want them to do and then they wonder why they fail. So like you said, transitioning to real food, suddenly we’re giving our body what it actually needs. We’re nourishing the body. We’re giving it plenty of calories. Everything is great. You can sustain that forever. There’s—there’s no issues there. So that’s always the first step, right? And I think people listening to your podcast have already hopefully–

Dr. Justin Marchegiani:  Oh yeah.

Kevin Geary:  Taken that step.

Dr. Justin Marchegiani:  Absolutely. I think their next step comes into like kinda dialing in your macros, because you know, we have things like is it, should you be high carbs, should you be low carb, and my opinion on that is most people that have metabolic damage, they’re insulin-resistant, they have thyroid issues, they’re probably gonna do better shifting to a lower carb, higher fat, moderate protein diet, getting dialed in, getting your—your blood sugar and your insulin more sensitive and the working your way up. How do you kinda dial in your macronutrients—macros being protein, fats, and carbs with your clients and patients?

Kevin Geary:  So the—the first thing I would say is when somebody switches off of a standard American diet to a real food-based diet–

Dr. Justin Marchegiani:  Uh-hmm.

Kevin Geary:  Automatically that’s going to have a reduction in carbohydrates specifically.

Dr. Justin Marchegiani:  Definitely. Uh-hmm.

Kevin Geary:  Usually a severe reduction in carbohydrates, right?

Dr. Justin Marchegiani:  Yes.

Kevin Geary:  Then the question becomes like, “Alright, where are we going to get the majority, the bulk of our carbohydrates from, and the answer to that typically is vegetables.”

Dr. Justin Marchegiani:  Uh-hmm.

Kevin Geary:  I—I tend to tell people to prioritize vegetables and then berries and then fruits, and just to go in that order, right? So when they’re gonna eat a plant—because you know, so the typical advice is eat fruits and vegetables to be healthy, right?

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  If I tell 10 people to eat more fruits and vegetables, 8 of those 10 people are gonna go eat all fruits and zero vegetables, right?

Dr. Justin Marchegiani:  Yes, 100%.

Kevin Geary:  So I—I show them. I’m like, “Alright, let’s prioritize. Let’s go—when we’re gonna eat plants, let’s go veggies first, then you would move to the berries, then you would move to the fruits.” And then we talk about, “Alright, what role do, if any, do starches play?” Well, if you’re sitting at a desk all day and you—all you’re really doing is—is walking for exercise, you’re not doing anything really high intensity, the question is—do you—do you really need starches? You know?

Dr. Justin Marchegiani:  Right.

Kevin Geary:  If you—so to that person, probably the answer is no, right? But then you get this other person who is doing some high intensity work, right? Perhaps they need some starches in there. But that’s not starches from fake foods–

Dr. Justin Marchegiani:  Right.

Kevin Geary:  Right? We’re talking sweet potatoes, maybe a little rice here and there, so kind of—I—I tell people, too, that we work on dialing in their carbohydrate intake based on their activity level. So if you have low activity levels, dial your carbs downs lower. If you have higher activity levels, especially if they’re higher intensity activities, then dial them up higher. But the—the main principle never changes, that it always comes from real food.

Dr. Justin Marchegiani:  Yeah, and you talked about real food providing nutrition to your body and that’s important because your brain as much as it sense calories—calories in nature typically always come with nutrition really. We’ve messed it up today so you can get a whole bunch of calories and not much nutrition.

Kevin Geary:  yeah.

Dr. Justin Marchegiani:  So we’re getting a whole bunch of carbohydrates, refined sugar, and then we’re driving insulin resistance, and as a kind of collateral damage with insulin resistance, we have leptin resistance and we know leptin is super important to help us kind of suppress that appetite and keep us full. Can you talk about how you’re trying to address leptin resistance with a lot of the—the clients your seeing?

Kevin Geary:  I think switching to real food like you said is–

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  Is the main thing we gotta do, right?

Dr. Justin Marchegiani:  Uh-hmm.

Kevin Geary:  The other thing I’m not a big fan of, which going back to the health and fis—fitness industry’s traditional advice, they’re like, “Eat 6 times a day.”

Dr. Justin Marchegiani:  yeah.

Kevin Geary:  Eat really small meals and all this, and for the people I work with, for a couple of reasons, leptin is one of them, but just being like non-obsessive is another big reason, but I try to get them to just do 3 meals per day and the goal is to make it from meal 1 to meal 2 rather comfortably. I’m not saying you’re not going to get hungry at all ever. I think hunger—hunger is a very healthy thing to feel and in our modern society, we’re always trying to like preemptively strike hunger, and we’re doing that through snacking. So I don’t want people to go from meal 1 to meal 2 pretty comfortably and then meal 2 to meal 3 pretty comfortably and then to bed. And that’s it, right? So not snacking in-between, not grazing constantly throughout the day, just 3 solid meals, and this also helps people listen to their body and dial in the calories, because people get very scared when they’re not counting–

Dr. Justin Marchegiani:  Yes.

Kevin Geary:  Calories and tracking calories. They’re like, “How do you know I’m not gonna overeat?” Well, if you’re grazing throughout the day, you’re eating 6 times a day, there’s a good chance, you’re probably overeating there somewhere because you’re not allowing the hunger signals and satiety signals to really even themselves out. So by doing 3 meals a day, let’s say you eat breakfast and then you get ravishingly hungry 2 hours before lunch, alright that’s great information. At—that says you didn’t eat enough at breakfast or perhaps you need to add like you were talking about with macros, maybe there wasn’t enough protein or there wasn’t enough fat, so we need to go back and make some adjustments to breakfast because again the goal is to get to lunch rather comfortably. So if you do that, if you can eat breakfast and then lunch comes around and you–

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  You’re normally hungry, right? But you’re not like “hangry”, right?

Dr. Justin Marchegiani:  Yeah, yes.

Kevin Geary:  You know, your blood sugar’s normal, you’re not going crazy. That’s a good sign that your breakfast was dialed in very well. Then you eat lunch and the same process occurs. Two hours after lunch, if you’re ravishingly hungry, something went wrong at lunch, right? We need to make some adjustments to—to lunch in order to get you to dinner, and we repeat process until people are very comfortable realizing, “Alright, this is pretty much how much food I need to eat at every meal. I’ve got it pretty well dialed in,” and then, you know, it’s freeing. It’s freeing because if you have to eat 6 times a day or you have to always constantly have a snack on hand, that means all you’re thinking about, all through the day, is food. Right?

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  Constantly, constantly, constantly—and that’s what I want get people to avoid doing.

Dr. Justin Marchegiani:  I love that. I love that, the hungry vs hangry. I’m gonna have to take that with you. That’s a good one.

Kevin Geary:  Yeah.

Dr. Justin Marchegiani:  And that’s the thing that I deal with my patients so much because so much of like the things that I’m dealing with with thyroid and adrenals and autoimmune stuff is blood sugar. Blood sugar fluctuations are a big stress on the immune system. And like you said, I’m a huge fan of not snacking. I call it, if you’re gonna need something in between a meal, it’s—it’s a mini-meal.

Kevin Geary:  Uh-hmm.

Dr. Justin Marchegiani:  And the only—typically where patients get derailed is from lunch time to dinner.

Kevin Geary:  Uh-hmm.

Dr. Justin Marchegiani:  So they’ll have like lunch around like 11:30 or 12 and then they’re having dinner around 7 or 8, and they need maybe a little mini-meal in between that time frame. So maybe they have like a little shake with maybe some coconut oil and maybe a handful of berries and maybe some pea protein or a grass-fed whey or something. So something that kinda get them in-between, and maybe they do that at 4 o’clock to get them to that dinner at 7 or 8. So I love the idea of not snacking because you wanna not be spitting out insulin all the time, because if you’re constantly spitting out insulin, you’re not burning fat. So I appreciate that perspective. Do you have any other strategies that you do with your patients to help get them to that next meal? I mean, are you just making sure their fat’s up and their calories are up? Is there anything else?

Kevin Geary:  Yeah, fat and calories and then giving them the information that look, if you’re doing higher intensity exercise, your body is going to demand more calories.

Dr. Justin Marchegiani:  Yes.

Kevin Geary:  If you—if you do this higher intensity exercise or even really if you’re walking a lot, you know? So I recommend people walk 30-60 minutes daily and if somebody comes from doing none of that, well, walking 30-60 minutes daily is going to increase your—your need for calories. So you’re—if you think that “Oh, I’m just gonna keep eating the meals I was eating,” well, you probably were already undereating–

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  Now adding activity, you’re definitely undereating if you don’t increase your—your caloric intake. But what I find is that when people are able to hone in on what their body is telling them, we’re talking about hundreds of thousands of years that humans have pretty much looked very similar to—to what we’re doing today, okay? This is plenty of time for the body to perfect this system of “Oh, here’s a hunger signal. Oh, here’s a satiety signal.” Now that’s complicated of course by the fact that if we eat hyperpalatable processed foods, it totally screws up the signaling, okay?

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  But when somebody’s on real food, like—real food solves many of these issues–

Dr. Justin Marchegiani:  Right.

Kevin Geary:  Right? You put somebody one real food, they can go back to trusting their body, what it’s telling them. If your body tells you you’re hungry, then eat something.

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  Right? Let’s stop listening to what my trainer has to say.

Dr. Justin Marchegiani:  Yes.

Kevin Geary: Let’s stop listening to what a calorie spreadsheet has to say, and—and MyFitnessPal and all of this stuff, and go back to listening. Our body is so well-programmed to—to handle this very, very basic functionality. I think people just need permission to listen because for so long–

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  We’ve been told, “No, you need to listen to the trainer. You need to eat 1200 calories a day. You need to eat 1400 calories a day.” Especially women, this is like, you know, one of their—their biggest challenges because they’ve gotten that 1200-calorie, 1400-calorie messaging for probably their entire life. That’s very hard to break, right?

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  If you’re eating 1200-1400 calories, you’re—you’re way undereating. So we need to go back to just listening to our body, giving ourselves permission to eat when my hung—when my body says it’s hungry–

Dr. Justin Marchegiani:  Yes.

Kevin Geary:  And then stop when my body says it’s full.

Dr. Justin Marchegiani:  I love that, and the only one caveat I give because I’ve—see this clinically, the only two major reasons why someone would have to eat a little bit sooner in between meals, typically is there’s a massive gut issue where they’re not breaking down and absorbing their nutrients–

Kevin Geary:  Yeah.

Dr. Justin Marchegiani:  So they’re either eating a lot of calories but the calories aren’t getting into their bloodstream, that’s number one. And number two, people that just have massive screwed up adrenals and they just can’t regulate their blood sugar hormonally.

Kevin Geary:  Right.

Dr. Justin Marchegiani:  Those are only two that I see clinically, but again, it still means something. Like you should be able to eat enough food and be able to go 5 hours in-between meals. So if you up the calories and it’s still not enough, then it’s a big sign that someone deeper is happening.

Kevin Geary:  Yes, so that–

Dr. Justin Marchegiani:  Any comments on that?

Kevin Geary:  No, that’s exactly—that’s exactly what I wanted to get to, is that when you start from a—a solid foundation of strategy and principle, right? And you apply it, and there’s still problems, that’s great because that is symptomatic now that–

Dr. Justin Marchegiani:  Yes.

Kevin Geary:   There’s an underlying issue that needs to be resolved and you can go resolve that actual issue versus if you’re playing all of this silly personal trainer games and diet games–

Dr. Justin Marchegiani:  yes.

Kevin Geary:  You never find this information out. You just think that you’re broken, there’s something wrong with you, nothing can help you, nothing can fix you. You apply the—the real principles and then there’s still problems, then you know I’ve gotta go deeper into investigation here.

Dr. Justin Marchegiani:  I love it. The big thing is I always tell my patients, “If something happens, it means something.”

Kevin Geary:  Yes.

Dr. Justin Marchegiani:  It doesn’t mean we fail–

Kevin Geary:  Right, right.

Dr. Justin Marchegiani: It means something is going on with the physiology, write it down because we can—we can kind of, you know, walk it backwards to say, “Alright, where in the physiology did that break down?” And then that—that means something and we can kinda like figure out what the next steps are to help fix it.

Kevin Geary:  Yeah, unfortunately everybody is in a give-up-very-quickly mode.

Dr. Justin Marchegiani:  Yes.

Kevin Geary:  You know, because they’re in a race to lose weight. They’re in a race to—to get to a certain pant size or whatever, and they see these stumbling blocks as a sign that the entire path that they were on needs to be scrapped and they need to go do something new. And of course, they’re always succumbing to shiny objects syndrome–

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  Which the health and fitness industry is great at with the latest and greatest equipment and CrossFit’s a big thing now and, oh, this new gym opened up–

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  And then they have a Lunk Alarm or–all this nonsense that they keep hearing about and it—it’s like ADD and it distracts them and they’re like, “Oh, I—I gotta do that thing. Sorry, Dr. Justin, I just—I gotta do this thing right now.” And then they don’t ever get help of course, so yeah, that’s—that’s important to say.

Dr. Justin Marchegiani:  That makes sense. Now a couple other things I wanted to touch upon here. One thing I see with my patient a lot is they come over. They—let’s say they have a standard American diet. Most patients I see, they’re al—already are on a really good diet. But the ones that aren’t, let’s say 50-60% of their diet is crap. We get them switched over. We sub the grains for greens. We move them into a healthy anti-inflammatory, nutrient-dense, low toxin diet. Do you ever see your patients eating just lower calorie by accident? Because so much of their diet was crap and they haven’t subbed it with enough good stuff and a lot of the good stuff, if it’s like vegetable-based it’s pretty low in calories compared to like, let’s say, starch and—and grains and a whole bunch of junk food. Any feedback on that?

Kevin Geary:  Yeah, absolutely. I mean, it’s especially—and I notice this, the lower carb they go–

Dr. Justin Marchegiani:  Yes.

Kevin Geary:  They tend to undereat even more, right? So there is a—in that regard like there’s evidence for asking them to make sure they’re eating some fruit, some berries–

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  Things like that. That can help alleviate that, but yeah, when the food is so satiating, you know, the amount of protein and fat that they’re now eating versus what they were eating in terms of just junk food there, of course it’s got bad fats in it, but it’s like mostly carbohydrate, sugar-drive foods–

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  That yeah, they—they do tend to undereat. So it’s just something that we have to pay attention to and also helping them again, again I think even though they may be full in the moment and they’ve eaten less, they’re still gonna realize that they still can’t make it to lunch or they still can’t make it to dinner and that’s letting them know, “Hey, you’re underrating here,” or energy levels, too. You know? They’re like my energy’s still down. Are you sleeping well? Yeah, I’m—I’m sleeping well. But my energy’s still low. Alright, well, let’s look at calorie-intake there. Right? So that’s a symptom that you’re not getting enough and then of course, if they’re moving a lot on top of that. It’s just kind of retraining them to know what they’re body actually needs based on what they’re doing now.

Dr. Justin Marchegiani:  Yeah, I love that because I see a lot of patients that have thyroid issues, because I specialize in thyroid and adrenal and hormone dysfunction. We—we fix. We put them on some programs. They’re still complaining about fatigue and being tired, and then we look at their food diary and I tell them. I go, “Hey, you know, you’re having 1100 calories a day.” I go, “How’s the Auschwitz diet doing?” And they go, “What?”

Kevin Geary:  Right.

Dr. Justin Marchegiani:  They go—they go, “What do you mean?” And I go, “Well, you know, the people in the Auschwitz concentration camp over in Austria I think, they had only 1100 calories a day. I mean, I don’t understand why you’re in—why you’re on the concentration camp diet.”

Kevin Geary:  Yeah, so that’s exactly—I’ve asked a handful of people to count their calories based on what they were—were eating, and I’ve never done it to show them they were eating too much.

Dr. Justin Marchegiani:  Right.

Kevin Geary:  I’ve always done it to show them, “Hey, you’re not eating enough here.” Right?

Dr. Justin Marchegiani:   Yeah.

Kevin Geary:  So and I only have them do it a couple of times just as a learning experiment, because again I’m—I’m very anti—like I—I don’t think that a human being which of course we’re an animal, if you look at another animal like a—a lion, right? A lion does not wake up in the morning and like strap on a Fitbit and go, “Yeah, I really need to get like 10,000 steps in today. Oh, let me check MyFitnessPal to see how many calories I ate yesterday, you know, to determine what I need to do today.” All they do is wake up and live their life and because they’re eating real food and because they’re moving naturally, and because they’re getting plenty of sunlight and sleep, guess what? Lions are freaking healthy and you don’t see obese lions. So I think human beings have to learn to do the same thing. Like we don’t need spreadsheets. We don’t calculators. We don’t need all of this crazy nonsense. We just need to commit to real food and functional movement and good healthy lifestyle habits–

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  And fix whatever underlying disorders are affecting us at the current time and when that happens, it—it’s, look, it’s not—it’s not a miracle.

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  It’s not a secret.  It’s just—it’s just persistence.

Dr. Justin Marchegiani:  Yeah, that makes sense. Now I see a lot of patients in my clinic that essentially, they have starving brains. I mean, we see it today with a lot of the, you know, ADHD, the depression, a lot of these mood-related disorders, they come from lack of neurotransmitters or a lack—or increase in toxins or decrease in a lot of the nutrients to help run our metabolic systems. We know all of our neurochemistry comes from amino acids and proteins and healthy cholesterols to make our hormones. So when you see patients, they—they’ve switched to this really healthy diet. You’ve got their macros dialed in, let’s say they need a boost.  What kind of supplements are you doing to help kind of replete their brain chemicals or support them back to baseline?

Kevin Geary:  So I don’t do much with supplementation at all.

Dr. Justin Marchegiani:  Uh-hmm.

Kevin Geary:  What I do is I help people do the transition, right? So getting them on all of the basics–

Dr. Justin Marchegiani:  Yup.

Kevin Geary:  Like we said with real food functional movement and healthy lifestyle habits, getting that foundation solid, right? And then I’m helping them with the psychology side of things. They have trouble like we talked about in the beginning. If they’re having underlying issues and we find through this process of building a solid foundation that they’re having underlying, guess what? I’m sending them to Dr. Justin, right? I’m like, “Go investigate this. This is—this is great that you found out that this happening, right? Now go to somebody that’ll help investigate this and they will develop a plan for you to solve these underlying issues.” Right? Because not everybody has these underlying issues.

Dr. Justin Marchegiani:  Right.

Kevin Geary:  Very many people can just build that solid foundation and get magnificent results. The few people that do have those underlying issues. I’m like, “Hey, here’s Dr. Justin. Go talk to him. Here’s this guy. Go talk to him.” You know? Et cetera.

Dr. Justin Marchegiani:  Got it.

Kevin Geary:  So I’m referring them out, getting them to somebody who specializes in that.

Dr. Justin Marchegiani:  And what’s the mindset issue that you’re seeing? What’s popping up the most frequently?

Kevin Geary:  So the biggest—the biggest one again going back to just basic manipulation that people really don’t even know is occurring and there’s—there’s a lot of ways of that this happens but it’s a—it’s a sign that if you keep setting goals for yourself and you keep making very, very short-term progress, followed by failure, and you just repeat this cycle over and over and over again, that is a symptom to me that this is a majorly—probably has to do with psychology and mindset–

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  Right? The fact that you have these intentions and you just can’t get your behavior to align–

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  With your good intentions. So that is this realization that, “Oh, it’s because my behavior’s being manipulated,” and then we get into investigating what is actually manipulating my behavior.

Dr. Justin Marchegiani:  That’s great. I always tell patients that there’s power in why. You need a big why to overcome whatever issue you’re dealing with. So whether it’s fatigue, well, why the heck do you wanna get your energy back? And then you dig in deep, oh, they wanna spend time with their kids on the weekend and go for a hike or—or do this that’s active with their—with their partner. So that’s the real why and then that’s the really important thing to—to hinge on and push that emotional button because that’s what drives motivation. How much are you finding the—the why with your patients?

Kevin Geary:  That—it’s absolutely huge, I mean, I tell people all the time that if your why is to have a—a bikini body for the summer or 2 months from now, and that’s your—like your biggest motivation, well, guess what? This—this process from A to B is not a straight line. This process from A to B is a squiggly that goes all over the place and you may go backwards for a little while before you go forwards again. Like you said, there may be some underlying issues that have to be investigated, some special supplementations–

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  And special protocols to follow. You’re running into obstacles. You—you’re not gonna be able to do all of that work–

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  If the biggest why you had was to get a bikini body–

Dr. Justin Marchegiani:  Yes.

Kevin Geary:  2 months from now, right? You’ve gotta play the long game. You have to be invested in your actual health. You have to be—knowing that these obstacles are going to be coming along and being willing to overcome them. So I use the example, you know, when somebody is diagnosed with cancer for example, and their doctors are like, “You know, I—I really think that you—you’re—you gotta change your diet if you want to, you know, have any chance of recovering from this.” They go home and they change their freakin’ diet.

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  And they do it, like they—they’re not falling off the wagon, right? They’re not losing motivation because they have a—a ginormous why, right? Like they have this massive obstacle in front of them and they are determined to overcome it, so that’s the power of a big why. I think a lot of people go into this with these tiny little whys and then they come across the first obstacle and they’re like, “Ah, yeah, well, it’s not worth it.” You know? And they just—they abandon ship. So yeah, having a big why is—is a good first start.

Dr. Justin Marchegiani:  Okay, so I’m gonna—I’m gonna dig a little deeper here. So back in 2009, I think you mentioned in your story, you were 60 lbs overweight.

Kevin Geary:  Uh-hmm.

Dr. Justin Marchegiani:  So what was your why? How did you get your brain wrapped around this so you could get motivated and have a sustainable weight loss?

Kevin Geary:  The first thing was that I—I felt like a fraud to my students that I was teaching. I was a martial arts instructor at the time–

Dr. Justin Marchegiani:  Got it.

Kevin Geary:  And I’m sitting here telling them, “Hey, you need to take care of your body. You need to eat well. You need to make sure that you’re coming to class all the time.” Things like that, right? And here I was, 60 lbs overweight and the doctor’s telling me that I’m not—I’m not healthy. Now I was—it’s—it’s not like I wasn’t trying. I—but I was just–

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  Following conventional advice and the conventional advice, I say I dieted up to 220 lbs.

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  Because every time I lost 10, I would gain 15 or 20.

Dr. Justin Marchegiani:  Right.

Kevin Geary:  So at that point, I was like, “Look, I’ve—I’ve—I’m failing my students which was very meaningful to me. I’ve got 125 students looking up to me at that point and I’ve gotta make these changes, not just for myself but for them as well, for this leadership position that I’m in. So that was one of the big whys. The second was that, you know, I was already talking with my wife about potentially having kids and I was looking at the future saying do I wanna be around for those kids, you know?

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  If we’re gonna have them. So that was another big why for me, but you know, those whys also even though they were big, they didn’t stop me from failing again. Even after I transitioned to real food and functional movement. I got down to about 180 lbs, 175 lbs, and then I “fell off the wagon” or relapsed and I went back up to like 195 before I figured out is this—this is mindset, it’s a psychology issue. Like I—now I have all the right information and for some reason I still can’t put it into practice consistently and that’s when I really started investigating into like the manipulation of behavior.

Dr. Justin Marchegiani:  I love that. So just to reiterate though, your big whys or your big—big goals and whys were you wanna be authentic to the students you were teaching and–

Kevin Geary:  Yup.

Dr. Justin Marchegiani:  You wanted to be around for your kids. You wanted to be healthy so you could have quality life and be able to spend that time active with your kids. Is that correct?

Kevin Geary:  Yeah, absolutely and I was looking at my own childhood and my—so my parents had me later in life and I remember when I was a kid, you know, I’d be asking my dad to do stuff and he was older, right? So he didn’t have the energy all of the time or just physically couldn’t do what I wanted to do and when I looked at having my own kids, I was like, you know what, when they ask me to do something that’s like physical and outdoors and play, and so like I wanted be—I wanna—number one, I wanna have the energy to do it. Number two, I wanna have the physical capacity to do it.

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  And I realize that, look, if I stay 60 lbs overweight and I have high blood pressure and I have all these other health issues, like that’s—there’s a big potential that that’s not gonna happen that way. So that was looking forward at that was a—was a big reason.

Dr. Justin Marchegiani:  I love that and you also talk about, like you have your goal, let’s say your timeline is like 6 months. You have some metrics along the way so  you know if one month in, are you on track? It’s like–

Kevin Geary:  Uh-hmm.

Dr. Justin Marchegiani:  If you got your phone, you got a compass, and you know you’re trying to get here to a thousand miles away. You wanna know that you’re—you’re on the right track, one hour, two hours, three hours into your journey. I know you talk about here using the BOD POD and taking different measurements and making sure you have metrics that help give you confidence you’re moving in the right direction. What kind of metrics are you doing with your—with your clients outside of what you already talked about using the BOD POD for body fat or just simple measuring tape to ensure you’re on the right track?

Kevin Geary:  Yeah, so the first thing I tell them is to ditch the scale–

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  Because it causes massive amounts of problems.

Dr. Justin Marchegiani:  Huh, huge.

Kevin Geary:  It’s—yeah, it is a—it is a horrible measuring stick. So that alone helps a lot because they’re not going crazy about weight fluctuations day-to-day, right?

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  So that’s probably the number one reason that someone would get derailed, is they’re using weight as a measuring stick. They’re measuring every single day or you know, even every few days is still a problem. So I start to get them focused on actual health metrics, you know, either—first of all, when they—they start the program, I have them go to WellnessFX and they get a pl—a panel done.

Dr. Justin Marchegiani:  Yup.

Kevin Geary:  And then I ask them to do that again at the end of the program after 4 months. So that’s kind of a long-term play–

Dr. Justin Marchegiani:  That’s good.

Kevin Geary:  Like they’re gonna see what happen to their numbers at the end of the—end of the program. But along the way, they are taking measurements. Pictures is a big one–

Dr. Justin Marchegiani:  Huge.

Kevin Geary:  Because will look at themselves in a mirror and believe that they don’t see any changes. But because they see themselves every single day, they just don’t notice, right? So by taking pictures, they can actually look and that’s a much better viso—visual representation of what’s happening. I always have them make sure that they’re paying attention to their energy levels, their sleep quality, their sleep quantity, their—any ailments that they came with like joint pain, inflammation, bloating. Like if those things are going away and your energy levels are up, like these are markers that are very important, that people rarely pay attention to.

Dr. Justin Marchegiani:  Huge.

Kevin Geary:  And in fact, if they only have a weight goal—they only have weight goal, they will abandon the process even though all those other things are being improved which are magnificent if the scale doesn’t say–

Dr. Justin Marchegiani:  Yes.

Kevin Geary:  Some arbitrary number they set. So it’s terrible like the—so you know getting them to focus on what actually matters I think it’s very critical.

Dr. Justin Marchegiani:  Yeah, Dr. Diana Schwarzbein said it perfectly. You get healthy—you don’t lose weight to get healthy, you get healthy and then you lose weight.

Kevin Geary:  Right.

Dr. Justin Marchegiani:  And I love that because I see so many patients that come, they have like their Top 10 list, right? They’re number one thing is the weight loss.

Kevin Geary:  Yeah.

Dr. Justin Marchegiani: But their joint pain goes down. Their—their energy goes up. Their focus. Their brain fog. Their mood. Their libido. Everything improves. Their sleep improves. Yet they don’t even see it because they have blinders on for that number one goal which is the weight loss, but everything else just becomes swept under the carpet.

Kevin Geary:  Absolutely. And the—and our job as coaches and—and trainers is to show them, look, this is absolutely going to derail you. Like we work with people all the time. This is the number one that you have to let this go, right? You have to focus on these other metrics that actually matter. Like that’s our job because if we don’t—of we don’t communicate that, we’re gonna have another failed client and that’s on us.

Dr. Justin Marchegiani:  100%. Now being a new dad, you’ve already mentioned, you alluded in the preface of the show that sleep’s obviously an issue for a newborn and this is round 2 for you. Can you just talk about sleep for a second and just how important it is for stress hormones and then can you go into some of the strategies that you have come up with from an hands-on perspective going through it personally?

Kevin Geary:  Yeah, so I mean, first of all when people talk about energy levels and brain fog and thing like—things like that, what I try to communicate to people is—and I use the analogy of the sun like what—what has the most impact day-to-day on the temperature of the air, the temperature of the environment? And it’s the sun like when the sun–

Dr. Justin Marchegiani:  Uh-hmm. Uh-hmm.

Kevin Geary:  Comes up, it changes the temperature radically. And when the sun goes down, it changes the temperature radically, okay? It’s a major influence. Sleep is like that for your energy levels and your brain fog, and your immune function. Like it—it controls so much it has such a magnificent influence and if you are not sleeping well or you’re not sleeping enough, you can expect that you won’t be losing any weight. You can expect that you will have brain fog. You can expect that you will be tired throughout the day, and if you do this over time of course you are screwing up, first of all like hunger and satiety signals like we talked about, right?

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  So leptin signaling is gonna be down. Ghrelin signaling is gonna be up. You’re gonna be hungrier. You’re gonna be less able to feel full and you’re gonna be reaching—studies show for those fast-acting carbohydrates, right? Sugar–

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  And comfort foods, so it really deranges so much and I notice this in myself, you know, when I go 3 days of getting up at 4am or 5am because you know, my daughter here she is teething and she can’t sleep and I don’t wanna wake my wife up so I take her downstairs and we’re just kinda sitting in the dark, you know?

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  And I know I’m not getting enough sleep, I realize the next day that I’m reach—my brain is like, “You need to go get some potato chips, man, that sounds really good. You need to go get some ice cream.”

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  Like that stuff doesn’t happen when I’m getting great sleep, you know? So the stress that’s caused by the lack of sleep deranges so many other things. It—it’s a major impact.

Dr. Justin Marchegiani:  Yeah, a few weeks without sleep, I think they did a study on college students. I think after 2 weeks of getting 5 hours of sleep or less per night, the group of—the cohort was insulin-resistant or basically pre-diabetic within 2 weeks. So we know sleep is so important, and we know like you mentioned in your Lose Body Fat blog, how insulin and leptin is so important and when you’re insulin-resistant, you’re leptin–resistant and when you’re leptin–resistant, your cravings really take hold.

Kevin Geary:  Yeah, and when your cravings, like you just said, so you’re insulin–resistant, your cravings take hold, you go eat the ice cream or you go eat the potato chips and now you’re in this position where your body can’t even handle that, right?

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  So, it’s a double whammy.

Dr. Justin Marchegiani:  Makes sense. Now you said something really telling, you do a WellnessFX blood testing screen on a lot of your patients coming in which is great so you get some good baseline data, what percent of your clientele are coming in with a thyroid issue? An undiagnosed thyroid issue that you were able to pick up on lab testing.

Kevin Geary:  Ah, so what they do actually through WellnessFX which is great because I don’t have to handle it at all.

Dr. Justin Marchegiani:  Uh-hmm.

Kevin Geary:  They go to WellnessFX and they do a consult with the doctor that works with WellnessFX on their results. So then there if there’s any abnormality, is they’re just passing along that information to me, so I don’t even have to look at—at their—at their labs. They get to do that through WellnessFX with their consult. I would say that, you know, 20-30% are coming in with some sort of underlying issue, not necessarily thyroid but I would say 20-30% are coming in with some underlying issue that they’re finding through WellnessFX. So that’s very important because we’re starting off on the right foot. Whereas I tell people like if you don’t get this done, we’re kind of throwing darts at a dartboard, right?  And then you go get it at the end, you don’t really know what’s changed because you didn’t have—you didn’t have markers to look at upfront. So I think it’s really important and you know, going back to see the changes is really important as well. I’ve told people from the beginning that the goal is to objectively improve your health and so if you’re not getting these markers done, there’s no way to verify that, you know? Of course, your pants might be fitting better and your energy levels are up and all of this, but if you really wanna see the changes, objective evidence, then this is the—the route you need to go.

Dr. Justin Marchegiani:  Got it. Yeah, I love your article on 11 Reasons Why You’re Struggling To Lose Body Fat, and I think that ties into a lot of the stuff we were talking about regarding cravings, but you really hit all the major areas. We talked about the real food stuff, we talked about the cravings, we talked about the sleep and the thyroid and the leptin resistance. You also mentioned one other thing in here that’s really good, very holistic article, hit all the—the areas, so good job on that.

Kevin Geary:  Thank you.

Dr. Justin Marchegiani:  But you mentioned the gut stuff. Can you talk more about the gut and microbiome and how important that is for optimal fat loss and cravings, too?

Kevin Geary:  Yeah, so I mean if we talk about gut dysfunction just right off the bat, if you—if your gut is—is not working in good order, you’re eating really healthy foods. You switched to a real food diet, right? You’re trying to maximize that nutrition. It’s quite possible that you’re not extracting the nutrition from those foods, right? So you are still–

Dr. Justin Marchegiani:  Yes.

Kevin Geary:  Malnourished in a way. And then of course, the gut is tied to the brain so if you are having gut disorders, it’s very common to also have mood issues and energy issues and the brain fog going on, they call the—the gut the second brain, right? So it’s like this is a major aspect of your health and if we ignore it which, I don’t know about you, but anytime I did any sort of program in the—in the mainstream health and fitness–

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  Industry, I didn’t hear any—a single word about gut health, right?

Dr. Justin Marchegiani:  Right.

Kevin Geary:  You—you have—like it—it’s mind-boggling to me that they just continue to harp on this. It’s all about calories in, calories out–

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  And you know, our latest and greatest exercise DVD. It’s just—it’s really mind blowing to me. But yeah, gut is a majorly, majorly important and you know, I think it—the research is still in its infancy–

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  Right? I’m not even confident, I wanted to ask you about your take right now on probiotics because I’m not even confident that if we haven’t analyzed like the composition of our gut flora, then are we just again going back to the concept of throwing darts at a dartboard, doing that with just random probiotics supplementation and are the probiotics even reaching where they need to reach, right? So I don’t know what your take is on probiotics but I’ve kinda pulled back a little back on it, and just—I’m saying, “Look, let’s—let’s wait for a little bit more research, and figure out like what the strategy is actually going to be.” What’s your take on that?

Dr. Justin Marchegiani:  So regarding probiotics I think they can be very beneficial for people but the big issue is, a lot of people are so sick and their guts are so messed it, it—it’s kinda like throwing chum into a sm—a shark-infested–

Kevin Geary:  Yeah.

Dr. Justin Marchegiani:  Where they get a lot of probiotic intolerance, a lot of histamine, a lot of bloating, a lot of gas. My analogy is it’s like throwing a whole bunch of seeds into a garden full of weeds.

Kevin Geary:  Mmm.

Dr. Justin Marchegiani:  Or it’s like going to the car wash and getting your car waxed before you get it washed. So the people’s guts are so messed up, the first thing we really gotta do before we even deal with probiotics is get the diet dialed in and once we get the—the diet dialed in, get the kinda, get an even playing field, right? You don’t go in your garden and throw down seeds first. You get the weeding done first and then the seeds help you know, better. But there a couple of strains. I’m a big fan of MegaSporeBiotic, it’s one that I’ve used with a lot of my chronically sick patients.

Kevin Geary:  Uh-hmm.

Dr. Justin Marchegiani:  It’s using a lot of Bacillus coagulans, subt—subtilis and clausii. These strains are very helpful and you know, your typical VSL3 which is like your most studied, you know, lactobacillus acidophilus type of strain can be helpful but a lot of people that don’t react to it well, gotta get the diet, gotta get the dysbiotic, SIBO and infections kind of neutralized first.

Kevin Geary:  Yeah, perfect.

Dr. Justin Marchegiani:  Yeah, and now is there anything—I didn’t get a specific, like I was hoping to get like a little biohack or a little tip regarding sleep, and—and some of your experience the last year or two. Is there any tip or biohack that you’ve come up with with sleep because your—your kid’s taking that away from you?

Kevin Geary:  Ah, the—the thing that I would say most of all is to stop doing the things that really take away from sleep. So that would be device usage late at night–

Dr. Justin Marchegiani:  Yes.

Kevin Geary:  You know, watching television right before–

Dr. Justin Marchegiani:  Yes.

Kevin Geary:  You’re trying to go to bed or using your phone in the bed or whatever. Using—doing anything in your bedroom that’s not really related to sleep or like sex–

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  So if you are doing activities like I had somebody that the other day they were telling how they—they just lay in bed and kind of you know spend time with their kids just lounging around in bed, and—but they’re doing this for an hour an half, you know.

Dr. Justin Marchegiani:  Oh.

Kevin Geary:  And it’s like you’re kinda training your body that other things get to happen when we’re in bed–

Dr. Justin Marchegiani:  Yes.

Kevin Geary:  Like we don’t necessarily have to sleep in this environment but you kinda want it to be like a—a cozy cave that is reserved for that activity of sleep so that when you get in that bed at night, your brain is already switching into, “Okay, I know what we do here, the—what we do here is we sleep, alright.”

Dr. Justin Marchegiani:  I love it.

Kevin Geary:  So that’s another one and then I would say getting your blood sugar normalized is very important like if you are—if you’re having a blood sugar crash in the middle of the night, obviously that’s not going to be very helpful to your sleep quality so paying attention again to diet throughout the day, stress levels throughout the day and then getting exercise because you have to use your body for it to really have that need for deeper sleep. I found that when I don’t walk, when I don’t exercise, I don’t sleep well. When I use my body throughout, especially if I’ve just been sitting, staring at a computer, sitting at a desk all day, terrible sleep that night. If I use my body. If I consistently go out for walks and do my sandbag workouts, and do a sprint here and there, I sleep like a baby. So even though I’m not getting and this is very important for anybody who has kids like me, if you know you’re not gonna be able to get the quantity of sleep that you need, you must get the quality of sleep that you need. So you have to maximize those hours in the bed. So, you know, we—we released a long time ago and I don’t even sell it anymore, it’s just included in our Total Body Reboot Program, but it’s a guide called REM Rehab that I wrote with Evan Brand.

Dr. Justin Marchegiani:  Yup.

Kevin Geary:  And I think he’s on your show all the time. So–

Dr. Justin Marchegiani:  Yup, Evan’s here.

Kevin Geary:  Yeah, so we have a ton of you know, hacks and supplements and all of that stuff that it’s just really is a great overview on how to get great sleep so definitely check that out.

Dr. Justin Marchegiani:  Love that. Yeah, Evan will appreciate that plug and you heard it—you heard it here first, folks. SS—sleep and sex in the bed, that’s it.

Kevin Geary:  That’s it.

Dr. Justin Marchegiani:  Awesome. Is there anything else you wanted to say about this new craving program that you have coming out soon? How can people get access to it? Is there any other gem or tidbit you wanna kinda drop on us here?

Kevin Geary:  Yeah, there’s a waiting list for it right now. It’s—so you’re not available to get in. We’ll probably be doing a official release later in June, but if you struggle with consistency, if you want to be able to succeed for the rest of your life without using willpower or discipline, if you wanna know why your behavior is constantly manipulated and you wanna fix it and you wanna fix it authentically and—and deeply, then I would encourage you to come, check out the program. So you can go to MyCravingsCode.com and get on the waiting list.

Dr. Justin Marchegiani:  MyCravingsCode.com, alright, cool. I’m plugging it in right now. That’s great.

Kevin Geary:  Cool.

Dr. Justin Marchegiani:  Awesome. Well, last question here I ask everyone before if you have any other plugs you—you wanna drop them, social media stuff, your podcast, anything else?

Kevin Geary:  Just go to RebootedBody.com and you can find pretty much everything. There’s some free guides there for you, tons of articles, podcasts, etc., everything you would expect. So RebootedBody.com is the place.

Dr. Justin Marchegiani:  Got it and I’m on Kevin’s blog here right now. It’s the real deal, lots of great content. I love the article on the fat like I mentioned and the carbohydrates, really good practical information. I can tell that you’re writing this from a perspective of this is stuff that you actually use with your clients. Is that true?

Kevin Geary:  Definitely.

Dr. Justin Marchegiani:  Love it. Cool.  Alright, Kevin, so you’re stuck on a desert island and you can only bring one supplement or herb, what is it?

Kevin Geary:  Oh, man. Let’s think. I—I would say magnesium is—is what I’m bringing.

Dr. Justin Marchegiani:  Love it.

Kevin Geary:  Yeah, I—I just have found so much benefit from—from using it especially just on my nerves, like–

Dr. Justin Marchegiani:  Yeah.

Kevin Geary:  Just, hey, let’s get—you know, little nice calm feeling going on. It really helps, so and I think a lot of people are—are deficient in it. So that’s my pick.

Dr. Justin Marchegiani:  Now what kind of magnesium. That’s the question.

Kevin Geary:  So for a while, I was taking, actually kinda still do. I—I just tend to this one, Natural Calm.

Dr. Justin Marchegiani:  Magnesium citrate then.

Kevin Geary:  Yeah, so just you know, it’s got a—I think it’s made with Stevia, so with a little sweet–

Dr. Justin Marchegiani:  Yup, uh-hmm.

Kevin Geary:  Kick here. It’s kind of enjoyable to—to just sip on and it works really well for me.

Dr. Justin Marchegiani:  Probably easy for the kids to take, too, right?

Kevin Geary:  Yeah, my daughter takes it. She likes it. Of course, the 5-month-old isn’t—isn’t there yet, but–

Dr. Justin Marchegiani:  Yes.

Kevin Geary:  Should be soon, right?

Dr. Justin Marchegiani:  Yeah, awesome. Well, Kevin, you’re a great guest. I appreciate all your awesome content. I can imagine it’s helping millions of people get their health back.

Kevin Geary:  Yeah, thank you so much for having me on.

Dr. Justin Marchegiani:  Thanks, Kevin. Appreciate it!



Other strategies to lose weight and reduce stress – Podcast #92

Dr. Justin Marchegiani and Evan Brand talk about weight loss secrets and weight loss mindset in this podcast episode. They discuss about weight loss being the effect of good health. Get educated about your body so you can effectively lose weight.

weight loss strategyDiscover why weight loss is more challenging for women and how hormones affect it. Learn about how excessive exercise and/or cutting calories can send stress signals to the body. Find out why you need to get nutrients 100% dialed in and eating organic and grass-fed or pasture-fed as much as possible, avoiding hormones and pesticides and GMOs. Learn about forest bathing, the Nature Pyramid, breathing exercises, body fat percentage and body water content, as well as the waist and hip circumference when you listen to this interview.

In this episode, topics include:

02:00   Female hormones

03:50   Stress in women vs stress in men

07:52   Nutrients

10:23   Diet and quality of the macronutrients

13:47   Forest bathing and Nature Pyramid

21:42   Breathing exercises









Dr. Justin Marchegiani:  Evan, what’s going on? It’s a fabulous Monday. How you doin’?

Evan Brand:  Hey!

Dr. Justin Marchegiani:  How’s your weekend?

Evan Brand:  Oh, I’m doing great. Our weather was just incredible. I was outside probably 23 out of 24 hours throughout the weekend and it was just a blast. What about you?

Dr. Justin Marchegiani:  Same here. I was—went for a little hike on Saturday, went on the boat yesterday, did some water skiing, and then went to Whole Foods and get some shopping done. So I’m ready for my week, man.

Evan Brand:  Sweet.

Dr. Justin Marchegiani:  Very cool. Well, we talked pre-show that were gonna touch upon some weight loss secrets and weight loss mindset issues because we have so many patients that come in to us initially really wanting to focus on weight loss and weight loss really is the effect of good health and all the things we’re doing and it may not be the cause. Essentially, we don’t lose weight and then we get healthy. We get healthy and then we lose weight. The problem is a) which is getting healthy and then b) the effect of losing weight, it can be different for some people. Especially women, there can be a lot of lag time between a) getting healthy and b) losing weight. And we have to make sure we have the right mindset so we can stay the course.

Evan Brand:  Definitely, then that’s something that it’s on our Top 5 list for most of the people that we work with, weight loss is a goal, and a lot of times it’s just really an education process for you and I to really tell them, “Look, with this type of adrenal health or with this type of thyroid health, or with this gut infection, etc., it’s gonna be hard for you to lose weight, if not impossible.” And so a lot of times it’s just patience, honestly, and sometimes if people try to bail out too early and they don’t stick through their program to fully get better, the weight loss may never come. So sometimes it does take 3 to 6 months, and that’s pretty good if it took you 40 years to become overweight, if it only takes you six months to start turning, to dial the other way, then that’s pretty good.

Dr. Justin Marchegiani:  Absolutely and I would say with a lot of my female patients, because females tend to have a harder time losing weight if they’ve gained weight just because of the fact that hormonally there’s fluctuations that happen throughout the month, especially if they’re still cycling, meaning they’re progesterone and estrogen’s falling, they’re having a period every month or ovulating, it’s gonna be a little more difficult because excessive exercise and/or cutting calories can send stress signals to the body. And when those stress signals happen to the body, that can throw off the hormones, that can cause increase in PMS, lower thyroid function, and just more metabolic stress on the body. With guys, guys can kind of up exercise a bit, maybe even tweak calories down a little bit, maybe even lessen fat a little bit and then really drive weight loss in a more non-sustainable way per se, meaning it’s nothing that you do forever, and they will have less ramifications because of the fertility and the hormonal fluctuations. Men’s hormones are kind of like a foghorn. It just kinda goes, “Eeeee” throughout the month; where women you kinda get this orchestra going on and anything who listens to an orchestra, you know, you have the strings, and you have the—the percussion instruments and the horns and if one of these things is off, that orchestra can really go and sound like noise pretty fast.

Evan Brand:  Yeah, so that’s a good point that you already hit on is there are a lot of sources of stress that women honestly may not be aware of in terms—in terms of the obesogens for example, the hormone-disrupting chemicals that are out there that can cause you to gain weight. Some of the skincare products, that’s something that I always try to get to, maybe it’s not top of the food chain issue, but if you’re somebody listening, maybe you’re working with one of us with a program already, take a look at your skincare products and make sure that all the parabens and all of the thalates and all these other chemicals are gone because that can be roadblock. Maybe not a huge one, but definitely one that I’ve seen.

Dr. Justin Marchegiani:  Absolutely and in stress affects women and men differently, right? You know we also talk about women and men they’re equal but not the same, and by—when you mean not the same, there’s different biology and biochemistry happening. So Dr. John Gray talked about this at a lecture I attended recently. He talked about men under stress—and again obviously prolonged stress is gonna affect person. It’s gonna lower their hormones. It’s gonna create a more catabolic environment, meaning more stress hormones and that will eventually drop down their anabolic, they’re rebuilding hormones. So they’re more catabolic, they’re breaking down faster, with less anabolic hormones where they—they don’t heal and repair as fast. So men under stress, they actually can get a bump in testosterone from a little bit of stress. So you get actually a little bit of a boost of their repairing hormones and in the same lecture, Dr. John Gray talked about women under a little bit of stress like that, that can actually drop down their testosterone and may make them a little bit harder to recover and can also decrease their libido and such as well. So we just gotta be careful. There’s a fine balance in which women will be under so much stress where it may start dropping down their anabolic hormones, and again some—with different women, it’s gonna be, you know, different for each. Like I have—my wife for instance is an executive. She runs a massive company and she—when she’s under stress, it affects her just a little bit. It affects her a little bit. Now in the beginning after a vacation, after more meditations and more lifestyle strategies, she can deal with it better but that anabolic hormone definitely declines, her ability to exercise and repair is less. Now I have some women that are attorneys and they work hundred-hour weeks and they can do it up to a period of time. So because of the fluctuations in hormones with women, not everyone is gonna handle that stress the same. So we gotta be careful of how much stress that we’re under at work, and we also have to make sure that the harder we’re working, the harder we’re resting. So there’s that old analogy like “work hard, play hard”. I don’t like that. It’s—it’s “work hard, rest hard, play a little”. So if you’re working hard, especially as a female, because of the hormonal fluctuations you’re under, we just have to be very careful of that. Men don’t have quite the same issues. They do—I mean I see a lot of men who are stressed out but because their hormones aren’t fluctuating as much and because fertility is a little bit easier for a man, because the main goal of fertility is just having good sperm that—that have good shape and a good amount and good movement. Outside of that, we don’t have this beautiful flow of hormones that need to be present to have that—that sperm fertilize that egg and to have it stick. So we gotta be very careful of women and gotta make sure stress is dialed in and the constitution, meaning how much stress we can handle, is different for each person. I see women who are attorneys who work hundred hours a week and their adrenals actually look pretty good, and some women working 40 hours a week and their adrenals look like crap. So it’s different for each person.

Evan Brand:  Yeah, or stay-at-home moms. I’ve seen it both ways–

Dr. Justin Marchegiani:  Oh!

Evan Brand:  Being completely wrecked or being pretty good.

Dr. Justin Marchegiani:  Being a stay-at-home mom is—is a full-time job especially in the beginning when their sleep is declined. That is like—you might as well be, you know, an executive working a hundred hours a week, because when you’re getting up like that—you might as well be a doctor on call, right? You know, getting called in, because your sleep’s getting interrupted which is gonna throw off your blood sugar and you may not have the time to exercise and move because the baby needs to be fed all the time. So we kinda have a couple of different aspects there. That’s why I said, the harder you’re working, and being a stay-at-home mom especially in that first year, it’s super stressful. We gotta make sure the diet is 100% dialed in and we can’t use the excuse of eating for two is a reason to eat junk food. We gotta make sure you’re like a prized fighter, getting all of the nutrients in that you can.

Evan Brand:  Yup. So that was the first good piece there is—is the stress component, how that could a stall in weight loss, the different sources of stress, the chemicals, etc. Maybe we should talk about some of the nutrients that are helpful, too. You know, some of the zincs and the seleniums and the other, you know, trace minerals that are imp for the thyroid because every time you hear some woman that thinks that they’re overweight, they think, “Oh, there’s something wrong with my thyroid. Do I need to put—be put on thyroid meds?” And a lot of times, that’s not—that’s not the answer, right?

Dr. Justin Marchegiani:  We wanna make sure the nutrients, they’re 100%. So when it comes to that fat-soluble nutrients, especially vitamin A are gonna be really important for the thyroid, especially with the thyroid receptor sites. Zinc’s gonna be vitally important so if we have issues with losing our taste, I find a lot of people that are really craving a whole bunch of sugar. What’s happened is their taste buds have downregulated because of deficiencies in zinc and poor digestion and poor HCl and the higher amounts of sugar foods, they don’t even notice the overpowering sugar. Like if I engage in some kind of refined sugar ingestion, I’m just like, “Whoa! What the heck is this? This is so overstimulating, just from a taste perspective, forget a hormone perspective.” And some people I find their taste buds have really downregulated. We get them off of a lot of that sugar and we get them on a good high quality multivitamin with 20-30 mg of zinc in there per day and we get their diet full of really good zinc rich foods, high quality meats, etc. that their taste buds get more sensitive and they need less sugar to have the same type of mouth-feel response.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  So we talked about zinc. Selenium is gonna be a big one especially for the thyroid and thyroid conversion, and a lot of women have autoimmune thyroid antibodies, so getting this—the selenium out there where it’s 1-2 Brazil nuts a day is a pretty good backbone. Good quality organ meats, oyster, seafoods are gonna be very helpful to get the selenium and get some of the nutrients in there. Iodine’s helpful but we don’t wanna go too high and if you are autoimmune currently active, we wanna be careful at boosting it up, you know, outside of 500mcg because we don’t wanna stimulate more autoimmune reaction. So the thyroid’s really important for fat loss and energy and the nutrients that connect and help with thyroid function, to name a few are gonna be zinc, to name a few are gonna be magnesium, selenium, vitamin A. We can even throw in copper as long as we’re not getting an excess. Typically, if we’re getting enough selenium, that will help balance the copper out as well.

Evan Brand:  Yup, so what comes next? I mean, is it the nutrition piece? Is it watching out for too many carbs? Is it the exercise, not too intense? Not too long duration, like what’s the next keystone for you?

Dr. Justin Marchegiani:  Well, I always look at the diet piece first. And we’re always starting with a Paleo template and most people in their head, I say the word Paleo, they go to meat—meat diet. And that’s basically brainwashing from conventional media, so we have to like hit Ctrl-Alt-Delete and put that in the trash right there. So a Paleo template really is just talking about the quality of the macronutrients.  Macronutrients being PFC—proteins, fats, and carbohydrates. So it’s talking about eating organic and grass-fed and pasture-fed as much as possible, avoiding hormones and pesticides and GMOs and then dialing in the macronutrients meaning proteins.  How high are we gonna be? Are we gonna have maybe just a palm serving of meat twice a day? Or are we gonna have 5 full hand servings throughout the day, you know? A full hand, maybe 4 or 5 times throughout the day, like where are we at with that? Also, how much starch can we handle? Can we handle a sweet potato once or twice a day? Or are we gonna primarily be more on a keto or gonna crank the fats super high, 70-80%, keep the vegetables as the majority of our carbohydrates and primarily eat, you know, moderate to lower protein and food? So we have that dialed, the PFC dials there, and we’re gonna dial that up accordingly and just kinda hit that delete button about pro—Paleo meaning high amounts of meat. It can but it also doesn’t have to be.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  So that’s important because that aspect right there allows us to have the nutrients coming in. It allows us to not drive inflammation because people forget, right? We’re either driving inflammation or we’re not. So it’s kind of binary. If we’re driving—if we have an inflammatory diet, that’s great. But we’re also not doing something that’s just as important. We’re not driving inflammation which a lot of people are gonna be driving with their typical diet and if we’re stabilizing the blood sugar, we’re also gonna be taking less stress off the adrenal glands, which the more stressed we are, the more we trigger our epigenome, our epigenetics, right? These are the things that turn on our genes to be in a stressed out state. The more stressed out we are, the more we wanna hold on to calories especially as fat so we have them in times of famine if you will.

Evan Brand:  Yup. To me, I mean stress has popped up time and time again in every conversation I think we’ve had. I think honestly, this is probably the biggest root of it, because I feel like a lot of people listening, they already have the diet pretty dialed in, but they’re not resting as much, you know, they’re not resting hard like you say, and maybe not playing enough at all. You could have a perfect diet and a good supplement program, but if you just come home from work and you’re just completely tanked and then you go straight to more emails at home or straight to TV or some other distraction and you’re not really actively resting, your brain is still stuck in that Fight or Flight sympathetic, I feel like that’s gonna be the biggest roadblock that’s gonna make you or break you, it’s the nervous system. I feel like that if your endocrine system is stressed, it’s stressed, no matter how much you tweak your sweet potato or whatever. If you’re stuck in that mode, I feel like you’re gonna continue to struggle.

Dr. Justin Marchegiani:  Yeah, that’s why things like stepping out and getting a 5 or 10 medit—5 or 10-minute meditation during the day is helpful. Also you talked a lot about forest bathing, kinda getting out in–

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  Nature for a few minutes. You wanna touch upon that?

Evan Brand:  Yeah, I mean, the—the science has proven if in case people want it, but the fact is you’re built to be outside. There used to not be such a thing as indoors, maybe the cave was indoors, but now we have ability to hide ourselves from the outdoor environment which is good if there’s a bad storm, but otherwise we wanna be out there where we’re getting tons of negative ions out there when you’re talking about being around water or sources of trees, you’re gonna get exposed to these phytoncides, these aromatic compounds in nature. Now if you’re—if you only have the beach available, then that’s awesome. If you don’t even have that and you just have the dessert, well, you have to just work with—with what you have. I had people email in, “Well, I don’t have a forest. What am I supposed to do?” Just use the nature that you have around you. But the forest specifically is something that they’re doing a lot of research on. It’s called Shinrin-yoku in Japan, and they’re seeing reductions in cortisol. They’re seeing reductions in blood pressure. They’re seeing all sorts of other biomarkers that are indicative that we’re shifting people into the parasympathetic state, and to me that’s like the biggest top of the food chain issue is whether you’re in the parasympathetic or whether in the sympathetic, and for me modern life it is very tough to stay having a balance between those two. So anything that you take away from it, anytime you’re out, you know, even in the grocery store—let’s say you’re at Costco and there’s tons of people everywhere and it’s madness. You have the ability to respond to that situation with that Fight or Flight mode or you have the ability to say, “Man, we’re spoiled. This is a first world problem that I have to wait in line to buy my organic food.” And then you just shift yourself out of that Fight or Flight, and if you can control your nervous system a little bit better with your mind, that’s gonna help you because everybody’s gonna get exposed to similar forms of stress issue, but if you have built up yourself, whether that’s with the supplements that we talked about, or whether that’s with a mindfulness practice and you have the ability to disengage the trigger so to speak at this loaded gun—that you’re gonna disengage—you know, not gonna pull the trigger of that Fight or Flight, you’re gonna be a lot more powerful that someone else who’s gonna break under a stressful time.

Dr. Justin Marchegiani:  I agree. So getting out, like what’s the dose? Are we talking like, something like 5 or 10 minutes even out there, getting out there enough? Is that okay? Or are we talking like we need 20 minutes? How much you think?

Evan Brand:  Yeah, it’s a good question. There’s a cool thing that people should look up and maybe you can put this on the show notes. It’s called a Nature Pyramid, and I’m not sure if this was a national park service or who came up with the Nature Pyramid but it’s kinda like the old food pyramid converted for nature and it shows sort of the dosage of nature that you want. So daily, you know, you wanna be getting exposed to your city parks and your urban environments, and then it goes up to I believe it’s like monthly. You wanna get exposed to like State Parks or National Forest, you know bigger places. And then whether it’s a couple of times a year, you wanna get exposed to even bigger sources of nature, and then at the very tip top of the pyramid, it’s like, you know, National Parks and massive places where you’re just completely in undomesticated wilderness and that’s sort of the top of the food chain. So it’s sort of like you do the best that you can during your normal work life, but you do want to make some time to actually just completely get disconnected from the grid and just go into pure wilderness, you know, as much as possible really but they have kind of a recommendation there that I—I can’t remember right now.

Dr. Justin Marchegiani:  Got it, because my wife went for a walk this morning pretty early. I think walking can be great. I look at it more as restoration and stress-reducing than exercise to put on muscle per se, you know, I wouldn’t consider that like exercise like going in doing some sprints or doing some kettlebell swings, but I see it more as a restorative type of exercise versus a—a stimulus to build muscle from that sense. Does that make sense?

Evan Brand:  Oh, yeah! You could walk your way to weight loss if you wanted to. You don’t have to beat yourself up and wear silly ankle weights–

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  And carry little dumbbells with yourself either. If you just walk, I mean, that’s what you’re designed to do and if you’re not walking, you have a deficiency of walking—let’s say if you like numbers, you’re not getting 6,000 steps a day, you’re getting less, then if you’re hitting that number, you’re gonna guarantee your success rate, you know? It’s gonna go up a lot more than if you’re just being sedentary, I mean, let’s face it, that’s not—that’s not good.

Dr. Justin Marchegiani:  Yeah, I think it depends, too, where you’re at. Like if you’re getting close—the closer you are getting to the weight you wanna be, those—those last pounds are gonna be harder to come off, so walking may not get you there because of the fact that the muscle that you need to stimulate fat loss and put on muscle, you have to have a higher level of stimulus and especially like the glutes for instance, these are phasic base muscles, meaning you need a lot of hip extension and deep angle at the hip joint to stimulate them. So like a box jump or a sprint where you’re really moving that hip joint through a larger range of motion. Where if you look at a walk, you know, you’re kinda only moving your hip joint through like maybe a 50-degree range of motion, but you look at a sprinter who’s leaning in at a 45-degree angle and that knee coming all the way and then kicking all the way back, it’s just—I mean, you’re almost moving that hip joint at 160 degrees.

Evan Brand:  Yeah, sprints are amazing.

Dr. Justin Marchegiani:  Yeah, you’re getting a lot more stimulation so I think walking is great, then once you plateau on it, doing a walk, sprint, walk, sprint, even if it’s a few minute walking followed by a 10-second sprint, that is a phenomenal way to go. And if you’re starting out, it could even just be a power walk, like you just going all out for 10 to 20 seconds is helpful, just to get those muscles stimulated because certain muscles are tonic muscles, meaning they’re more endurance, low threshold, low stimulus muscles. Others are gonna be phasic, meaning we need a higher level of stimulation, that’s where box drop—box jumps, plyometrics, sprints, and resistance training with heavier weights is gonna be what’s needed to get those muscle recruited.

Evan Brand:  Yup, and that’s what I do. I mean, I—I do, I’m not currently in a sprint, I mean, I’m pretty lean right now so I’m mainly just lifting weights, but a lot of people, you know, this is also gonna depend on where you’re at in your journey with your adrenals, because you know Justin and I would never recommend going straight into sprints if you’re stage 3 adrenal fatigue. You’re just gonna tear yourself up and make yourself feel awful. So this is sort of like, I don’t know, what would you call it, Justin? Like phase 2 of your program if you’re already kind of working towards health, then you may be ready for the sprints, but right out of the gate it might destroy you.

Dr. Justin Marchegiani:  Correct. If you have symptoms right now of fatigue and sleep issues or mood issues, or inability to perform at work or in—in your house and living, then we wanna always follow my three rules. Number one, choose exercise that allows you to feel good after it. So–

Evan Brand:  Yup.

Dr. Justin Marchegiani:  Again, if you’re going to CrossFit and doing your AMREP, right? As many reps as possible and feeling like really depleted afterwards and not energized, well, that’s already strike one. Number two is you wanna feel light emotionally after you do it, like you wanna be able to step back and say, “Yeah, I could do that again.” Like, “That’s doable. I can do that.” And then number three, if it’s a morning workout, you know, later on that night, how do you feel? Or if it’s an afternoon or night workout, how do you feel that next morning? Do you feel like run over by a bus, or do you feel like, “Yeah, I feel okay.” You know, barring all stressors being stable and sleeping stable, how do you feel? So three positive answers have to be there. Do you feel energized? Can you emotionally repeat the movements? And then number three, how do you feel later on that day or that next morning?

Evan Brand:  Yup, that’s perfect. That—you—you ought to make like a little poster or some type of little visual for that. I think that’d be cool for us to share to people.

Dr. Justin Marchegiani:  I think it’d be good idea. I’ll put that on my queue.

Evan Brand:  Alright.

Dr. Justin Marchegiani:  And then also one last thing to add to that, start out with a restorative. If you’re in doubt, the restorative movements are gonna be walking, and I’m a big fan of like breath walking so it’s kind of a walking meditation where you take 4 breaths into the nose. And then 4 breaths out. Yeah, I like that because nose breathing is very powerful for the parasympathetic stimulation. The olfactory nerve is I think olfactory is either 1 or 2—I think it’s number 1. I think the optic nerve is number 2. But that olfactory nerve, that’s like inside your nose, inside your nasal cavity, and those nerve fibers are actually parasympathetic. You know, they’re helping that rest and digest side of the nervous system, which is great because a lot of people are in the sympathetics and they’re chest breathing, meaning they’re breathing through their neck muscles and their check—their chest, and it’s really simple. You can just put your hand on your—your stomach and your chest and breathe, and see which hand moves first. And a lot of people, their top hand, their chest hand moves first. So that cranial nerve number 1 really is a parasympathetic fiber. So we talk about activating the parasympathetics to rest and digest is really focused on good nose breathing, deep nasal breaths throughout the day.

Evan Brand:  Yeah, you want that diaphragm or the belly, when you’re putting your hand down there to pop out first. I just read a book this weekend called Medical Meditation and it was great, all about like Kundalini yoga and tons of different breathing exercises and different poses that you can do for different things. So balancing out the nervous system was one of them. So if you just, if you’re sitting in a chair, you can do that, too. And you would just put your thumb on your index finger and you would have this pose here, they call it like a—a mudra where you have—put your thumb on the index finger there and you literally can just sit and you have your hands on your knees and you don’t have to be in what they call the easy pose. You can’t just be sitting in a chair, sitting upright with your spine straight. And the breath work for that was just inhaling through the nose, holding for 10, and then exhaling. And that was it and it suggested that you do that for 11 minutes. And so if you just do that, and you turn off that Fight or Flight, in a way maybe we can’t directly prove that you’re gonna start losing weight because of it, but if you can just do these little minor shifts in your nervous system state throughout the day, that can be enough to prevent you from getting into that fat storage mode like you talked about because your body thinks it’s getting chased by a bear and it needs to put you into a storage mode, because you never know when you’re going to eat next. So better store that body fat because you might need it for protection on all sorts of other things. So it is a protective mechanism. Your body’s not stupid and a lot of self-hatred and you know, self-abuse, negative self-talk comes up from this for women when they have excess body fat but the body’s doing what it would have needed to do to keep you alive pre-historically. Now it’s just not cool to store fat, so you know, it’s not sexy to do that in a lot of women have pressure on them. Your body is doing what it’s told to do. So if it’s being told to run from the bear and be in Fight or Flight and store fat, that’s what it’s gonna do. So don’t, you know, beat yourself up, don’t talk down about yourself. You just have to look at what’s going on hormonally and biochemically, and then try to tweak that as best you can.

Dr. Justin Marchegiani:  I like that and that breathing pattern was what again.

Evan Brand:  That breathing pattern is inhaling through the nose, you hold it for a count of 10, which is a little bit long if you’re not used to breathing exercises and then exhaling, and then repeat. And you do that for a total of 11 minutes with the thumb on your index finger and those hands resting on your knees, sitting straight up or sitting in what they call the easy pose where you’re in like Indian style, and you just sit there and that’s it. And I did this morning and it was a trip like I was sitting outside on the chair outside by the patio, just—and by the time I opened my eyes, which is super bright green, the trees were green, the birds sounded louder, like I was tuned in, so I know that I made a significant shift.

Dr. Justin Marchegiani:  That’s great. And there’s something called box breathing as well which is pretty similar, where you’re doing that 4-second breath in through the nose, 4 in and then it’s a 7-second hold and then an 8-second out. Now the hold is important because you actually ho—by holding, you actually build up CO2 and CO2 is actually a vasodilator to the brain so it actually increases blood flow to the frontal cortex. So that’s why like people that hyperventilate, they actually get too alkaline and that’s why they take the bag and they put the bag over their mouth, and they breathe into the bag because the whole goal is to increase CO2, right? So if you kinda take that concept, people get stressed over breathing, over exhaling, then they get this kind of panic attack going and they use the bag. So, you say, “Okay, now what can we do from a breathing strategy when we’re stressed to help that?” Well, the good deep breath in through the nose that activates the parasympathetic nervous system, the PNS, and then that hold for a bit of time followed by a slow, breathe out so we don’t go too alkaline with getting that CO2 out. Now I find though just focusing on the breathing timing is actually a little bit stressful–

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  So I kinda do it, get like a rhythm of what it feels like and then once you understand the feeling of what it feels like, go more of the feeling versus the counting. Because I find if you’re trying to relax, it’s actually stressful trying to count this stuff out. So I kind of just breathe in as deeply and as comfortably as I can through my nose. I try to just have a nice comfortable hold and a nice slow breath out, but count for a bit so you know what it feels like and then go back, reach for the feeling versus the counting number.

Evan Brand:  Yeah, I—I’m glad that you called that out. That’s something I did but I wasn’t aware that—I should have made the distinction there, yeah, definitely for me, once I get in the flow, I don’t ever—number don’t even exist.

Dr. Justin Marchegiani:  Exactly.

Evan Brand:  It’s just a matter of feeling your body and you’ll know when you need to exhale.

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  You’ll know when you’ll need to take the next breath.

Dr. Justin Marchegiani:  Exactly. And then also I think it’s important that we get a baseline. A lot of women especially, they’re fixated on the scale. I think it’s good to have an idea of where your weight’s at from a starting point, but remember weights on scale, cannot look at the quality of the weight. It does not break up fat from water from muscle. So we gotta keep that in mind. Now if you’re gonna use a scale, a better scale to use is a Tanita scale. That will actually look at fat percentage. It will even look at water percentage. So that’s helpful because if you see you know, someone eating a whole bunch of gluten one day, that will drive inflammation and their water percentage will go up. Women before menstruation, their water percentage will go up. Even potentially around ovulation, things can happen, too. So because of the hormones fluctuating, that can cause fluctuations of water going up which can increase weight 3 or 4 lbs, like that. And then number two, stress will cause water retention. Eating inflammation foods will cause water retention, and we don’t know if we’re putting on muscle because if we started some of these strategies when we’re getting inflamed, our body is in a less stressed out state. The less stressed out we are, the more our body favors putting on muscle, because muscle is very metabolically active. Our body only wants to put muscle on when it’s safe, meaning when there’s an abundance around us because why put calories and nutrients into tissue that’s very metabolically expensive and muscle is very metabolically expensive. So think about it. When you go into debt, the first thing you cut out are gonna be vacations and maybe going out to dinner and extra fun little excursions. Well, think of your muscle as the fun excursions or the nice restaurant, or the vacation. It’s the first thing that gets crossed off the list when you go into debt, or when you go into adrenal debt, or stress debt if you will.

Evan Brand:  Uh-hmm.

Dr. Justin Marchegiani:  Comments on that?

Evan Brand:  No, that was great.

Dr. Justin Marchegiani:  Yeah, more analogies. So get the analogy—get the anal—get the analogy down and forget—forget the—the route facts of what’s happening in your body. Get the analogy and you don’t have to worry about memorizing this stuff. That—that’s me and your job, Evan.

Evan Brand:  Yeah, I’m getting better at it.

Dr. Justin Marchegiani:  Yeah, you’re doing good. So the scale, body fat percentage, also weights—I’m sorry waist and hip circumference. Take the widest part of your waste and the widest part of your hips. A good place to do it around your waist is the belly button because it’s stationary. It’s always there and just make sure the tape that you use is flat and parallel with the ground. I like a tape called MyoTape because it has a set bit of tension to it and that tension allows it to be consistent each time, so parallel MyoTape around the belly button, and then choose the widest part of the hips. Use the MyoTape as well, pull the slack out and let it come to a homeostasis of where it’s naturally at resting tension. Write down that where it’s at. Do it first thing in the morning before water and after your first, you know, morning pee, and then you’re set. So that you have a good baseline.

Evan Brand:  Now did you say something about dividing those numbers like a ratio there?

Dr. Justin Marchegiani:  Yeah, you could do that but that’s fine—I’m fine with that. And maybe we know if the numbers go down. Here’s the problem, if your numbers go down equally, well, the ratio stays the same, right?

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  So I think it’s still good to look at it, but where the ratio really is helpful is if women typically have that—I think that—the Marilyn Monroe ratio is like 0.78 to 0.8. So meaning your waist is 20% less than your hips. I think that’s kind of the—the overall metric. For men it’s closer to a 1:1. But when your tummy is so big that it’s closer to your hips, that’s where you get closer to a 1:1, right? Like let’s say a 35-inch—let’s do like a 38-inch hips for women with a 38-inch waist, where that’s like a 1:1, right? That’s not good. So you wanna drop the waist in a bit, ideally you know, around 30 or so or even maybe below to get that ratio at, I’d say an upper 0.7 to lower 0.8. Now that’s like optimal, right? Like they’ve gone back and they’ve actually measured a—a lot of the Greek, Roman sculptures of women that were, you know, thousands of years old. They even looked at Marilyn Monroe, right? And she was I think today’s equivalent of like a size 8 or size 10 or 12, like not like your typical 0 or 2, right? But like an 8 or 10 or 12 in that area. And they found that this ratio like 0.78 to 0.8 is like the ideal ratio and they measured all these different sculptures. In ancient Rome, they found this ratio is kinda consistent. So keep that in mind. It’s nice to look at it. Now I like ratios because guess what? As—if you get bigger, if your hips get a little bigger but your waist stays in that ratio, that’s actually a good kind of thing. So it’s not 100% based off of how small you are, but how proportionate you are.

Evan Brand:  Exactly.

Dr. Justin Marchegiani:  So I like that, so it—it kinda adds a level of—of individualization to it.

Evan Brand:  Yeah, and you’re not just looking at a poster or a magazine to think you need to look like that and most of the time, they are sickly skinny.

Dr. Justin Marchegiani:  Right. Exactly. I think for me, too, there’s like a ratio of like hips to—hips to—to shoulder ratio like 0.9 or something. There’s another—a famous ratio with men but that kind gives you the idea of the ratio. So get your ratios down with measurements, get a good Tanita scale if you’re gonna use it, look more at the body water content as well as body fat content, and just try to exercises that are gonna focus on putting on muscle once you get out of that restorative phase, right? Restorative phase, muscle building second, and then just ask those three questions first.

Evan Brand:  Say the questions again.

Dr. Justin Marchegiani:  Number one, do you feel energized with the exercise? Two, can you emotionally repeat it after a workout? And then number three, how do you feel later on that day or that next day?

Evan Brand:  Yup.

Dr. Justin Marchegiani:  That’s the word.

Evan Brand:  I just got a—I just an email this morning from a female patient who ran a 10—was it a 10K or a 10-miler, might have been like a 15K, closer to 10-mile—anyway, retested her adrenals significantly backtracked—surprise, surprise—from this race and all the training that she was doing. She was running like 6 or 7 miles a day or something for weeks, I mean, just awful. And I, you know, basically told her, “Look, this is gonna destroy you. But if you wanna do it, then that’s fine, I’ll support you and I’ll let you live out your dream of, you know, completing this race,” and then she emailed me this morning and she says that she threw in the bib. She was gonna run another 10-miler or a 10K or something in a couple of weeks, and she has been convinced and she—she threw in the—the bib and she’s not doing it anymore. So not to say don’t chase your dreams, but I mean, that’s something that is just really unnecessary and is really not gonna help your weight loss. I can’t count the number of massively overweight men and women that I’ve seen and they’re running these long endurance races thinking that it’s gonna help you. It is not gonna help you. It’s gonna destroy you.

Dr. Justin Marchegiani:  I agree and you gotta fine tune, you know, goals and achievement versus what’s sustainable in the long term.

Evan Brand:  Yeah. So–

Dr. Justin Marchegiani:  Because that’s—you gotta have to, you know, you gotta balance that out and figure out what’s more important for you. But getting back on to the calorie standpoint, I know a lot of women that have—may have done the standard American diet or like a WeightWatchers or a low-calorie diet, may have done a lot of the conventional exercises like running marathon-type of training, you know 5, 8, 10 miles a day. And they’re like, “Yeah, I lost a lot of weight,” and that can happen initially. Like I’m not gonna sit here and tell you that type of exercise doesn’t help you lose weight in the short run. I mean, in the first few months you will definitely lose a lot of weight. The question is, is it sustainable? Number two, is it healthy for your hormones? And then number three, does it—is it gonna be something that creates realistic expectations? Meaning, women do it for 3 or 4 months, and then they lose this amount of weight and then what happens is let’s say they’re at 160, and now they’re down to 140 or 130. Now that 130 becomes like the dragon they’re always chasing. That’s like the baseline in their head of where they should be at.

Evan Brand:  Right.

Dr. Justin Marchegiani:  And that’s tough because that may not be where your body wants to be when everything else is dialed in. That may be kind of like, you know, a body builder or a fitness trainer, they—they dip down to that weight they wanna be at for competition and then they come out of it. And I think people need to—to realize that you could probably dip down 20 lbs below where you’re at but it wouldn’t be something you’d wanna be at all year-round. So we wanna make sure you have a sustainable weight that you can be at and it’s tough because we have ectomorphs in society that can stay very lean all the time, especially we see it like the runway model-type figure that Hollywood has chosen to be like, you know, what’s hot and sexy, but again it’s a very small amount of people that are this ectomorph body type that they can be less selective of what they eat, less selective on exercise, and they keep this, you know, very tall, lean frame year-round. Now I see a lot of these people, once they hit menopause especially as females, things go downhill fast, and I’ve—I have that perspective of seeing women literally gain 100 lbs over a few years without really doing much different.

Evan Brand:  Wow.

Dr. Justin Marchegiani:  So this can look nice, you know, when you’re below age 50 and you can have a lot of latitude and flexibility, but as you go up in age, that can change. And I see a lot of women do that are at this runway model physique and they have so much gas and bloating and digestive issues that you would think, “Oh wow! They—they must look—they must be healthy because they look, you know, stereotypically healthy but they have a lot of internal health issues and they may even have brain fog and fatigue, so they’re health challenges may be manifesting more internally especially as they’re younger, and then will sometimes express more externally especially once they hit menopause where their hormones significantly shift.

Evan Brand:  That’s a killer point. I’m so glad you brought that up. Just because you look beautiful or you look ripped as guy or something, generally those people are not that healthy. I’ve seen plenty of ripped guys, you know, eating Lucky Charms and you know, Reese Puffs. They look ripped and guys are idolizing them, “Wow!” But I guarantee, their brain probably doesn’t work good. I guarantee their sex drive’s probably not healthy. They probably have some mood issues, depression, anxiety, etc. I’d rather look a little bit like a normal person, still have some muscle, but my brain and my gut work good. Because I’ve been there and done that with IBS for years, and it sucks and I looked better or more ripped and had more muscle when I had the worse of my health issues compared to now, maybe a little less ripped just because I’ve been so busy I’m not working out as much, but my gut’s better and my brain’s working better. So I’m happy to take that sacrifice.

Dr. Justin Marchegiani:  Totally, and I think everyone especially the females because of the—the pressure of society on them, go watch my video on body typing, because you wanna know what kinda body type you are first because that kinda really sets the expectation, to be the ectomorphs which are the—the leaner, you know, it’s so hard to gain weight. These are the runway models, these are the super lean skinny guys. It’s just harder for them to put on weight.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  Number two, we have the mesomorph which are kinda like the in-between, they’re kinda like the hybrid. They can kinda go either way so to speak. And then we have the endomorph, these are the people that are definitely more rounder, you know, rotund, you know, people that we would just, you know, typically say I’m big-boned, right? You know, the South Park expression. They’re just easier to keep fat on and when we—when you know what kinda body type you are, you just know that you have a more upward or an uphill battle if you’re an endomorph and you’re trying to get leaner, you’re just gonna have more of an uphill battle and you may have a lot less latitude to cheat. So then when you hang around your ectomorph friends and they’re able to do different things and have not the same result as you, not the same ramifications, you gotta just be realistic at the cards you’re dealt with.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  And it doesn’t mean you can’t be healthy though. It doesn’t mean you still can’t perform well. It doesn’t mean you can’t be at your optimal leanness and have good muscle mass. It doesn’t mean that. We just have to know the card you’re dealt with, play them to your best. So if you’re like a—let’s say an endomorph and you oscillate between 160 and 200. Let’s say you’re like a 5’5” frame, well, you know, there’s a lot of things we can do to be at that lower side, but we just gotta make sure you know, if you’re at 160 and then you’re comparing yourself to your ectomorph friend who oscillates between 100 and 130, and you’re comparing their 100 to your 160, right? You know, or let’s say their 130, their bad side of the—of the fence to your good side of the fence, you’re always gonna feel like a failure. So you have to get your mindset, where’s your body type at, and then you gotta get your diet dialed in. So the Paleo template will always be the template and then within that template, we adjust the macronutrients and then we adjust the exercise according to where you’re at and then the next level on top of that is where you see a functional medicine doctor or practitioner to get the hormones and the thyroid and the gut and the detox and the nutrients looked at if we’re still having health challenges beyond that.

Evan Brand:  Absolutely. Great way to summarize there.

Dr. Justin Marchegiani:  Any last comment you wanna make? I have one more I wanna make before–

Evan Brand:  Yeah, last one. Drink more water. Dehydration could be an issue and it’s surprising how many people are not drinking enough water because they’re drinking say Bulletproof coffee or herbal teas all the time, so hydration is—is another important factor that you can kinda tweak a little bit and see if anything changes for you.

Dr. Justin Marchegiani:  Absolutely and I always say a death rattle for a lot of women is too much fasting.

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  If you’re doing a lot of intermittent fasting or fasting that can create a stress response because of the hormonal fluctuation and fertility, that can create some problems with women. So we gotta be very careful. Men can have it, too, but because of the delicate orchestra of female hormones, we gotta be careful with that. The next I will say is counting your calories isn’t important per se. I try to make sure people are getting enough calories, but for the most part, if we’re eating the nutrient dense, low toxin, anti-inflammatory Paleo type of template, we’re—and if we’re using our appetite as a gauge, we’re always gonna get enough calories for the most part. There are exceptions to every rule. Where I get concerned is if people really ramp up the fats too much and they’re having an issue with gaining a little bit of weight, I like to look at the calories, see where the calories are at, total-wise, look and see where your macros are at. So let’s say you’re at like a 20% carb, 15% protein, 50 or 60% fat and your calories are at 2,100 and you’re a female and we found out that based on your height and weight and activity you could probably be at 1,900 to 2,000, we may drop the calories a hundred at a time and just make sure you’re not feeling hungry throughout the day. Make sure you’re not missing meals and sometimes just dropping the calories just a bit like that as long as we’re not getting hungry can make a big difference. So drop the calories a touch, be in touch with yourself. Look at the extra fats like the nut butters, it’s really to overdo those. Maybe putting too much fat in your coffee. Take a look at those but do it with a doctor’s or nutritionist’s support. Because you wanna make sure you’re not starving yourself. You wanna make sure you’ve calculated how many calories you need based on your activity level and then you wanna do an assessment of what your macronutrient percentages are, whether it’s a 20, 15, 60 and then you wanna where your total calories are at and then just try to tweak it down just a little bit per week and see if that makes a difference as well as you know, the exercise should already be dialed in, too.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  Any comments on that?

Evan Brand:  No, I think that’s good.

Dr. Justin Marchegiani:  Well, Evan, anything else you wanna say here?

Evan Brand:  Not today. I mean, that was a lot. That was a lot of information to take in. I think we’ve—I think we’ve—we gave double the amount of info that I thought we may have given. So you may have to go back and listen to this one again.

Dr. Justin Marchegiani:  And we got the transcriptions up here, so go to Evan’s site, NotJustPaleo.com. Go to BeyondWellnessRadio.com. We got the transcriptions. Leave us a review on iTunes. Again there may be one thing in here that resonates with you so try to just pick one thing that works for you. Again, men have these issues, too. And all the strategies that we talked about and we kinda of dialed in and we spoke to maybe more of the female crowd, all men listening, these—these things still apply for you as well. So still, you know, we’re not ignoring you, we’re just really reaching out to the women because I feel like they have a little bit of a harder time in this area but all of these things still apply to all the—the males listening, too.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  Alright, Evan. Great show. Anyone that really liked it. Go on iTunes, go to the click below your video or your mp3 listening to on iTunes and just click the review button. That’ll bring you right to the iTunes page and you can leave us a great review. And just you know, sharing is caring. We appreciate it.

Evan Brand:  Definitely. Take care.

Dr. Justin Marchegiani:  Evan, Sound good. Take care, man.

Evan Brand:  Bye.

Dr. Justin Marchegiani:  Bye.

The entire contents of this website are based upon the opinions of Dr. Justin Marchegiani unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Justin and his community. Dr. Justin encourages you to make your own health care decisions based upon your research and in partnership with a qualified healthcare professional. These statements have not been evaluated by the Food and Drug Administration. Dr. Marchegiani’s products are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using any products.