The Allergy and Hormone Connection – Natural Allergy Solutions – Part 2 | Podcast #314
Hormones have profound and significant effects on your physical, mental, and emotional health. In this video, Dr. J and Evan continue their discussion on how these chemical messengers have a significant role in regulating your mood, appetite, and weight, among other things.
Typically, your endocrine glands produce the precise amount of each hormone needed for various processes in your body. However, hormonal imbalances have become increasingly familiar with today’s fast-paced modern lifestyle. Besides, hormones decline with age, and some people feel a sharper or dramatic decline than others.
The bottom line is, your hormones are involved in every aspect of your health. You need them in precise amounts for your body to function fully. Hormonal imbalances may increase the risk of obesity, heart disease, diabetes, and other health problems. Although aging and other factors are afar your control, there are many ways you can take to assist your hormones function well. Consuming healthy foods, meditating, exercising regularly, and engaging in other healthy behaviors can go a long way toward improving your hormonal health.
Dr. Justin Marchegiani
In this episode, we cover:
1:21 Hormone Connections, Menopausal
8:24 Nutritional Deficiencies, Food Diets
15:58 Proper Lab Testings, Reading Hormone Profiles
22:07 Men and Female Hormones in Allergic Disease
Dr. Justin Marchegiani: And we are live. It’s Dr. J in the house with Evan Brand really excited today we’re going to be talking about the allergy hormone connection. We did. We had a nice chat last week on natural solutions, functional medicine solutions for allergies. So I’m actually very excited to go over the hormone connections, we won’t be going into as much on the supplements or, or things that we do on that side of the fence. We’ll put a link down below so you can see that first podcast. This is going to be building off of that podcast. So if you’re coming in late to the game, you want to take a look at that first podcast, we’re going to be really dive diving in and connecting the hormone piece to it. Because there’s a lot of people that have estrogen dominance, menopause, hormonal issues, imbalances in their adrenal function, and part of that could be driving their allergy issue and you really got to look at everything holistically. And we’re going to be connecting the dots for you guys today. It’s always context, context, context. Evan, how are we doing today, man?
Evan Brand: Doing good, always good to see on a Monday, it’s like the best part of my week is to start off with a bang. So I actually got a lot of good feedback last week on that podcast, too, you know, you and I kind of joke about how it’s a thankless job because we’ll put out an episode get 1000s and 1000s of downloads and not hear much but actually had a lot of people messaged me and said that that allergy when we did was one of the best of the year. So appreciate your feedback. And we’re excited to take it a step further.
Dr. Justin Marchegiani: Love it, absolutely love it. So out of the gates here, I mean, there’s kind of maybe three categories of patients that I see really benefit from a lot of this out of the gates. So first are going to be our menopausal females, and menopausal is the one study that we’ll talk about here today that showed menopausal and perimenopausal women having two times the likelihood of having allergy issues. Part of that has to do with the drop in progesterone and the imbalance and progesterone estrogen that can skew the immune system. The other one would be a cycling female who has significant estrogen dominance, massive imbalances in progesterone and estrogen, that’s another kind of category. And then the last would be someone it could be male or female that has significant imbalances and cortisol, right? We know, when you’re having allergic reactions, you’re developing and producing all these inflammatory cytokines, right, interleukin cytokines, and these are pro inflammatory. And our adrenal glands make a natural anti inflammatory hormone called cortisol. And cortisol naturally will have combat and balance out some of the pro inflammatory cytokines. So if we have significant imbalances, and cortisol, cortisol is too high, and and we’re too catabolic, or it’s too low, and we’re not able to combat the inflammation that can really be I think, the starting mechanism of this whole allergy cascade.
Evan Brand: Yeah. And you and I were talking before we hit record about, well, why is it such a problem now, because you look at like tribal societies and such, and you don’t really see any discussion or any big issue with menopause. And we were talking about the difference in the lifestyle, of course, you don’t have the stress as much as we do in the, in the tribal societies, as you do in modern society. You’ve got more family support group, you’ve got parents and grandparents and the whole tribe helping to pinch hit in some of the family roles. And so really, the the, we’ve lost our tribe, and that baseline stress is really just so strong on people that when there’s the transition to menopause, the adrenals have already been weak for 40 years of parenting with just you and your spouse, that, you know, it’s the straw that breaks the camel’s back.
Dr. Justin Marchegiani: Oh, I agree. I think you also have a lot more environmental toxins, you have increased nutritional deficiencies, you have a lot more pesticides in the environment, all those different things. Now imagine if you’re like, you know, living out in the forest or something in some kind of a hotter teepee, or some kind of a structure, there’s quite a lot of environmental molds, just things decaying around you. So there’s probably a lot of that by a lot of rain getting in there. So it’s amazing, probably a lot more natural mold exposure, maybe being out there but you know, a lot less stress on the other side of the fence as well. So I think we know stress plays a major role on your adrenals because cortisol is a natural stress hormone. It’s anti inflammatory. It’s a gluco corticosteroid, which means it pertains to stress and inflammation. It’s also a very powerful Energizer hormone. And cortisol can pull from progesterone. So we know progesterone does have anti inflammatory effects. So for chronically producing cortisol, that can really start to skew this estrogen progesterone balance. Because as cortisol is being stimulated due to chronic stress and inflammation, progesterone can be pulled downstream to make it because progesterone is a building block of cortisol. And if progesterone is being pulled downstream, what can happen to that natural ratio of estrogen progesterone, it can skew now. Typically speaking, progesterone is always going to be higher than estrogen in general, usually it’s about a 23 to 25 times ratio of progesterone, estrogen, but at that ratio starts to drop. So we start talking about estrogen going up, and progesterone dropping. We’re talking about that more in relative terms. not absolute, we’re talking about the ratio dropping, not the absolute numbers going in opposite directions just to make sure that’s clear for everyone.
Evan Brand: Yeah, let’s also tie in the gut piece. I mean, a lot of people responded to me and said, Wow, I didn’t have a clue that bacterial overgrowth in my gut could create the allergies. But in the same vein, the gut issues could actually create the hormone issues. So let’s talk about that for a minute. When you are looking at stool test, and we’re going to look at beta glucuronidation, being high due to a bacterial overgrowth. Now we have the recirculation of hormones happening as well. So there may be this point where we come in with some of the herbal anti histamines that we talked about. But now we also may need to come in with some of the glucuronidation pathway support like your calcium D glue, great, maybe the sulfur based amino acids glutathionre broccoli seed extract, like broccoli sprouts, we like to use those. So that’s another mechanism. I think that once again, the allergist, they’re going to miss they’re not going to give you a calcium D glucrate, but they might need 200%.
Dr. Justin Marchegiani: Yep. 100%. I’m going to read a study here. I’ll get the exact article here for you down the road. But here is the quote, study in Northern Europe included over 2300 women and track their respiratory health from 2000 to 2012. They found the odds of getting asthma quote, we’re more than twice as high for women going through menopause or transition, or after menopause compared to non menopausal women. So there’s something that’s happening at around Peri and or menopausal timeframe. So let’s say early to mid 40s, to early to mid 50s. Right. There’s that timeframe that’s happening, I think the big thing that’s probably happening is you’re having a drop in progesterone. And then we’re starting to happen as you’re having FSH and LH starting to increase. And I think you’re also starting to rely more on the adrenal glands to fill in the gap. And if cortisol is out of balance or imbalance, there is not enough DAGA you’re gonna find a real deficit and some of these hormones and you’re not going to have the same inflammatory backup generator support, if you will, from the adrenal gland. And that’s a big mechanism that’s active here. And that’s why you’re going to see more Peri and menopausal women affected and again, a lot of women are chronically stressed and they kind of fall into that perimenopausal category younger and younger. I’m seeing a lot more perimenopausal symptoms and women in their 30s and early 40s. Now, which is really interesting. I mean, perimenopause is that timeframe before menopause. Usually menopause is when you have one year 12 months without a period. But you can start to see perimenopausal symptoms start to happen younger and younger and younger, I think because of chronic stress. And that could be hot flash issues. Of course, that could be just a lot of the PMS issues. Usually you start to see cycle, missing cycles, hot flash issues, you can also see a lot of mood changes, vaginal changes, sleep issues, weight issues, you can see mood, irregularity, loss of libido. And now again, a lot of those also connect with PMS too. So it’s kind of hard to connect the two but usually you start to see missing cycles and starting to see some of those hot temperature issues starting to occur. And then of course, a lot of vaginal dryness or a lot of mucous membrane dryness issues as well.
Evan Brand: Yeah, that was my next question for you is why are you seeing this in younger women? I mean, because this is kind of a new phenomenon, right? I mean, in the last 10 years, you’re seeing this thing is ramping up significantly. So you think it’s just the stress in the 30s to early 40. Women that maybe previously wasn’t as intense.
Dr. Justin Marchegiani: Yeah, chronic stress, chronic inflammation. I think a lot of women I mean, this is this is in general, this is people in general, just a lot of nutritional deficiencies due to chronic poor diets. A lot of women if they, you know, 20 plus years ago, they were in that low fat era, and they weren’t getting good healthy fat and good healthy cholesterol, I mean, that’s going to put a lot of stress on your hormones, because you need these building blocks. To make these hormones right hormones made from cholesterol, your body makes a lot of cholesterol, but could never make enough. And you need a lot of important fat soluble vitamins in cholesterol from good healthy animal products that to ideally make it optimally right. It’s hard to do that on a vegan vegetarian diet, because you’re just missing a lot of those fat soluble vitamins, and long chain omega three fatty acids that you get from high quality fish and such. So that’s I think a big thing as well. And also fats play a really important anti inflammatory role, right? We know good healthy fats, like fish and coconut, or have good anti inflammatory benefits. And we know a lot of the Omega six in plant based diets can be more inflammatory. And a lot of the good healthy omega threes on the plant based side that come from flax or chia, right, these are going to be like alpha linoleic acid, these are going to be omega threes, they have to get converted downstream and they go through different enzymes like Delta five desaturase, that makes that conversion. And if you have insulin resistance, or inflamed, it’s going to be harder to maximally convert that some people say maybe only 20% converted. So there’s a lot of conversion issues downstream. We see the same problem with vitamin A. So if you’re a plant based and you’re relying on a lot of beta carotene, for instance, and carrots plant based products, you may not get a good conversion cuz that’s the UK converted. So if you’re getting vitamin A from grass fed liver or beef, or let’s say called liver oil, right or egg yolks as a maximum conversion there because you’re getting active vitamin A in there versus having to rely on a conversion, and the more inflamed you are and the more stressed you are, it’s hard to convert an activate a lot of these nutrients.
Evan Brand: Yeah, well, you know, you gotta you made a good point, too, you got a lot more women doing things they shouldn’t be doing like going on strict vegan diets, doing plant based burgers, getting off of real Whole Foods. So I think I’m trying to just answer my own question in my head here. Like, why is this being ramped up in younger women. And I think there’s a combination of factors like always, but man, it, you got Bill Gates and other people pushing so hard, just get off meat, meats, bad meats, bad, there’s still so much on brainwashing that we have to do in the population. So I really hope folks listening into the podcast, we really hope that you all are eating good quality fats, especially women, we really don’t want you to be afraid of those.
Dr. Justin Marchegiani: Yeah, and kind of my pitch on meat versus plant based products. It’s pretty simple. So number one, plants bio accumulate nutrition. So the benefit that you get from animals is they buy or accumulate plants. So for instance, about one meats, one pound of grass fed meat, it takes about eight pounds of plant matter to make that grass fed meat. And so animals face make sure I say correctly, animals bio accumulate plant based matters. So you get a lot more bio accumulated nutrition. So for instance, 16 cups of kale gets you the amount of protein that’s in six ounces of grass fed beef, right, there’s a bio accumulation of amino acids and fat soluble vitamins, and even things like zinc. And then when you go and look at the bioavailability, of course, plants have a lot more anti nutrients than animal products do. So you have a lot more anti nutrients binding up oxalates phytates mineral blockers, protein blockers that make it harder to break down a lot of the nutrients in plants. And then the my sentience kind of emotional argument is, it’s all about taking, it’s all about having the most the largest amount of nutrition per death, okay, it’s really important, you have nutrients per death, if I have one cow kill for my family, that’s gonna feed my family the whole year, right? If you look at a lot of the factory farming involved in, like, let’s say raising high quality plants, and again, this may not be the broccoli or kale in your backyard, right? But if you look at on a wide scale kind of monoculture kind of scale, there’s all kinds of rabbits and snakes, and badgers and all kinds of things that get caught up in the combines when they harvest a lot of these plants. Okay, so there’s a lot of deaths happening. And so then you got to say, well, is that badgers death equal to this cow’s death, right, then you got to look at and kind of weigh well, whose life’s worth more. And then the third argument a little bit deeper is, well, are you taking the life when you’re killing a plant, and I think my personal belief is, it takes life to sustain life. So everything that you kill, whether it’s plant or animal has to have some level of life force to it. And then you’re just playing this game of well, whose life matters more obviously, I can emotionally connect with the cow because it’s got a mommy and a daddy. And it’s cute and cuddly. Maybe not with the kale, right? But all life, it takes life just to stay in life. So there has to be some level of life in that plant, for it to sustain you. Same thing with the animals. And so keep that there. And of course, when we talk about animals, we’re talking about non factory farming, we’re talking about organic, we’re talking about super high quality raising no hormones, no antibiotics, you know, one bad day for that animal. And that’s it. Right. So I just wanted to differentiate that for people that are kind of listening in on the fence with that.
Evan Brand: Yeah, well said, well said I liked the way you you put it. Alright, so this study and paper that you had, it also mentioned vitamin D. Now, just in case, we didn’t mention it last time, I just want to make sure we mentioned it now that there is definitely a link between more severe asthma symptoms and low vitamin D. So that’s a very, very easy low hanging fruit that should be addressed. If you’re working on some sort of a histamine allergy protocol. You’ve already hit upon increasing omega threes, your nuts, your seeds, your Coldwater fish, you’re doing your low histamine diet, if necessary, you’re treating the gut infections, but then boom, if you miss vitamin D, that’s easy.
Dr. Justin Marchegiani: 110%. And again, the other component, I would say is glutathione. We need that through digesting good proteins, right? So if we’re chronically stressed, let’s connect the dots here. So if you’re chronically stressed, you’re pouring out cortisol, your adrenals are in this fight or flight kind of sympathetic dominant state. You’re over secreted cortisol, and again, that can also look in a chronic state like low cortisol, right? Your cortisol doesn’t get low unless at some point it was chronically overstimulated. So some people think or feel like oh, my God, like my cortisol must be so my adrenal must be so overstimulated right now because I feel so off but it’s possible that they could be in this state of total dysregulation, and they’re on The lower side. So either way, chronic cortisol stress is going to affect your nervous system because the sympathetic nervous system is what’s engaged when you have a lot of adrenal stress. And the sympathetic nervous system affects digestion, right? It’s the parasympathetic that has the rest, the digest the energize, repair. So if we don’t have enough parasympathetics going, it’s gonna be harder to digest and break down our foods, absorb our nutrients. And this can really one start to create indigestion that can create more cebo and dysbiosis and bad bacterial imbalances. And those bad bacterial imbalances can negatively impact our immune system. And an immune system that’s not correctly primed. It’s overly sensitive and going after allergens that are not like a threat to us, that’s going to create allergy issues. So you see how this hormone adrenal Nervous System digestion, gut, immune connection kind of evolves, right? You can really connect it to a lot of different things because they really dovetail so importantly.
Evan Brand: Yeah. Now, the good news is, once you get the proper labs, it’s less overwhelming, because when you’re saying that back to me, I’m like, Oh, crap, how would somebody even know where to start with it? But once you get the data, it’s really easy for us to go and look at the piece of paper and go, Okay, look, here’s the gut analysis. Here’s the hormone analysis. And then on the gut analysis, we get a clue into the, into the hormones to right, because we’ll see that beta glucuronidation marker, if that’s high, we know Oh, crap. There’s recirculation going on. So this hormone profile now we have answers even deeper, we have a root cause of the root cause. Why is the hormone profile working like this? Well, because of the gut profile, and then you piece in the oats, your piece in the chemical profiles, the mold profiles, you look at where does somebody live environmentally, how much outdoor exposure Do they have, then we look at the diet piece, it makes it much much more digestible. So I just want people listening, you may be able to pull out little pieces of the puzzle like oh, I’m going to boost vitamin D, I’m going to do quercetin to stabilize it. But really, you got to get the data. So that’s what we always want to lean upon. for a couple reasons. One, it helps us to shorten the treatment duration, because then you’re not guessing and checking by just giving herbal anti histamines and sending people on their way. But number two, it’s a good compliance piece, because we can show people look, we have the reason of why you’re feeling like crap. Stick through this protocol, it works so much better. You know, there were times where clinically, I would talk to someone, and we would say, Well, you know, it sounds like this, it sounds like that maybe budget was a concern. It’s in a couple of cases. But we would just give somebody a guess and check protocol. But then we always had to go back to testing later. So really upfront, if you have this going on, get some data, so you know what you’re up against, you’re going to, you know, definitely shorten your timeline, and you’re going to shorten and decrease your cost. Like, if you were like me, I’d go buy this supplement, I’d buy that I’d buy that you have the supplement graveyard, you’re spending much, much more money doing that, as opposed to getting a dialed in protocol made for you.
Dr. Justin Marchegiani: 110%. Yeah, if you can see what’s going on is going to help you be a lot more compliant, for sure. And then one other connection here is we know that women who are overweight, they have twice the likelihood of having allergies as well. And again, I think this goes with men as well, when you’re overweight, fat is a major reservoir of interleukins, and cytokines and inflammation. So you can make a lot of inflammation via your fat cells. So the more inflamed you are, right? The whole thing with allergies and asthma and all these different things is the immune reaction that you’re having is an increase in cytokines and interleukins that are pro inflammatory, right. And so when you’re, you have exposure to endogenous allergens in the environment. That’s kind of what’s creating an anti inflammatory response. And then your body is then oversee accreting more inflammatory compounds, they kind of add to the mix, right? So your body’s overdoing it. And you have natural anti inflammatory compounds via cortisol and progesterone in your body. And if you don’t have enough reserves there to kind of let’s say, cover that up or neutralize it. It can really create more and more problems. That’s that’s a big one. I mean, here’s the summary. estrogens role in allergic disease remains complex, as allergenic as allergic disease continues to increase in the prevalence and effect women is fortunately gaining a fuller understanding of its effects. Basically, it’s talking about xeno estrogens and hormonal imbalances driving more allergy issue. It does it because it modulates the immune system, T cells, immune cells, B cells, it’s affecting all of the immune system, because we’re throwing a lot more histamine, leukotrienes and other immune compounds that are just putting our body into a more inflammatory state, if you will.
Evan Brand: Make sense i mean that once again, we’re back to external exposure, meaning potentially environmental but when we say environmental, that’s not just nature, it’s not like that anymore. It’s contaminated. You’ve got so estrogen.
Dr. Justin Marchegiani: Exactly estrogens may polarize T cells and cause more th to immune response that’s kind of more of our antibody immune response. So you may get a lot more of that. Estrogen promotes the class switching of B cells. To immunoglobulin e, IGE is going to be a product that those are eosinophils so it’s going to promote more in a more allergenic side of your immune system via eosinophils. And then of course, estrogen promotes the degranulation of mast cell base fill so base fills are in your blood their immune cells just like you eosinophils are when they start to go into your tissues, they can start they become mast cells, essentially a mast cells produce histamine and we know histamine increases all these leukotrienes and, and cytokines, which are part of this whole allergenic immune reaction. So you can see how all these things kind of, um, you know, roll downstream and create more problems. So when people are listening to this, and you’re like, what the heck is he saying, just focus on this just go upstream. Anytime you get overwhelmed, always go upstream. Okay. Everything kind of gets more granular and nuanced as you go downstream. So hormonal imbalances, imbalances and progesterone, estrogen, especially when you start to have more estrogen dominance, that creates more of a pro allergic response. When cortisol starts to go out of balance, typically, either overly high acutely or chronically low. In a more chronic situation, that’s going to create more allergies, the more your sympathetic nervous system is in fight or flight due to chronic hormonal stress that can create more allergies as well. It affects your ability to digest, rest, repair, and absorb nutrients, and it sets up your digestive tract for inadequate enzyme and acid levels. And it also throws off your gut microbiome start to have more dysbiosis and that can throw off your immune system. Why? Because 80% of our immune system is in our intestines are Gault which is our gastric associated lymphoid tissue, that’s our stomach and our mouth, our mucosal associated lymphoid tissue that’s in our small intestine. hope that makes sense.
Evan Brand: It does. So, if you’re still drinking out of single use plastic water bottles, you got to quit doing that, because you were you were reading through it kind of fast. But basically what I pulled out you were saying that these, you know, estrogens, those have been linked to stimulating or irritating the mast cells. Was that right?
Dr. Justin Marchegiani: Yeah, let me just read this summary here. This is a big one. So female hormones appear to play a significant role in allergic diseases, with estrogens effect being the most well studied estrogen influences, immune cells, favoring that th two immune response, and it causes our B cells or B cells are basically our body’s ability to make antibodies, right? We have five antibodies, right? neutrophils, lymphocytes, eosinophils, monocytes, basophils? How do I remember it? Never let monkeys eat bananas. Okay. That’s how we learn about that in doctoral school. And so we start to have a lot of these B cells, which you know, they can be anything of these five, they start to go more towards eosinophils. And again, he for allergy, that’s how we remember that he for allergy now with the exception is parasites can also increase the ascenta fills there for parasite infections can increase your chance of allergies to see all these things connect over. So the potential role for astron and nasm is supported by epidemiological evidence and increase the asthma prevalence and severity in adult women. And by associating estrogen with changes in airway mechanics and inflammation. However, the mechanism by which it may act is quite complex, we know that exogenous compounds of estrogen activity may influence allergic diseases, how well if we’re getting exposure to potentially birth control pills, or plastics, or pesticides, in the water, hormones and the meat all of these things may potentially throw us more into an estrogen dominant state. Now this study is not saying it, I believe it’s it’s really going to be that hormone ratio. So it’s more that estrogen dominance, unnecessarily high amounts of Astrid that definitely is part of it. But I think also that that ratio, or that Oh, right here, and it says with the effects dependent on the concentration of hormones, and the concomitant presence, or absence of factors such as progesterone, so it is kind of alluding to that the absence of progesterone can also throw that immune system into a more allergenic response, which is what I’m highlighting earlier, it’s more estrogen dominance than it is just estrogen by itself
Evan Brand: Makes sense. Okay. And now I’ve got a couple papers here is talking about estrogen is very stimulatory to the mast cells to release histamine. And then the excess estrogen also is going to down regulate the DA o enzyme that clears his domain Oh, bingo, they’re inactive. And at the same time, histamine stimulates the ovaries to make more estrogen. So the net result can be a vicious cycle of estrogen to histamine to estrogen to histamine, whereas progesterone comes in and stabilizes the mast cells and actually up regulates do production, and therefore can reduce histamine. So many symptoms of estrogen dominance are actually symptoms of histamine or mast cell activation. And then we know like mast cells, and histamine play a role in endometriosis and also pmdd. So that’s, that’s pretty cool. And this is an epidemic problem. You and I kind of talk about it. Like it’s this nuanced thing, but no, this is going on in hundreds of millions of women around the world and probably more so in women than men. But this issue can definitely happen in men also.
Dr. Justin Marchegiani: Yeah, so I don’t want men to kind of feel left out here. There’s a lot of men that have a lot of estrogen imbalance issues as well due to the environment, poor detoxification, gynecomastia excess of just being overweight, there’s some of those same mechanisms that are happening here, member fats can produce estrogens as well. So I don’t want our guy friends to be left out in this here. So just know there’s still a lot of the same mechanisms that are at play. Of course, we’re not going to be you know, hitting the hormones the same way. But we’re going to be looking at the adrenals are same way we’re going to be cutting out environmental hormones, we’re going to be looking at the toxification and your body’s ability to clear these excess of hormones. Of course, if we’re seeing women that come in with birth control pills, we’re going to try to hit that via a different mechanism. without throwing off the hormones, there’s a lot of ways we can hit this. I’m really happy that we’re talking about this because this is something that I see endemic in a lot of my female patients and male too. So I’m glad that we’re on top of this. And we’re not going to be going over too much on the supplement side cut for this because we talked about it last time. So please click down below and look for that previous podcast. But the big thing I would say with my female patients and or hormone patients listening is we’re going to look at potentially using endogenous progesterone, depending on the levels, we’re going to use herbs to help modulate estrogen and progesterone. So some of those herbs could be chaste tree, or maka or dawn quai. There’s a lot of other herbs that we use to modulate that we may use things like ashwagandha rhodiola, ginseng things to help modulate cortisol, of course, we’re going to be fixing a lot of the diet and lifestyle strategies, whether it’s blood sugar, inflammatory foods, sleep, of course, all of the healthy diet and lifestyle, things are foundational. So I’m not going to go into all of that, because that’s all with a podcast within itself. But just kind of keep that in mind. Those are all going to be part of the foundational principles that we utilize. And also I use other palliative things like natural anti histamine, the granulators, which looked at that previous podcast. And then also we talked about sinus flush protocols, and high quality air filtration, which are going to be important components. But you know, see that previous podcast for more instruction on that.
Evan Brand: Yeah, well said last thing here, just a note, it was talking about the whole progesterone, estrogen mast cell connection. And why progesterone, of course, is going to stabilize mast cells and upregulate DAO, and it made just a note here. This is why most women feel better early in the luteal phase when progesterone is higher. So if there is like a cyclical pattern to your issues, pay attention to your cycle. That’s probably a good clue there that it is progesterone deficiency.
Dr. Justin Marchegiani: Yeah, part of the reason it wouldn’t feel bad those last couple of days or a week before is because that’s where we have the biggest drop in progesterone. So it’s this big drop that happens. And usually it happens a little too early. And that’s what kind of gets this whole cascade of PMS or pmdd happening, right. And it’s usually just that fall out and progesterone too soon and too hard. Usually around a 21 to 24 it can just fall out harder versus gradually coming down around day 27 or so.
Evan Brand: And you’re saying we can help blunt the drop with some of the strategies, the herbs and nutrients, getting rid of the excess estrogens in relationship all of it.
Dr. Justin Marchegiani: Yep. And don’t get me wrong. utilizing some of these natural anti histamines that we talked about in podcast one is helpful. But we just have to always draw a line is this the root cause and so I always want to make sure patients know this is not the root cause, but it’s buying us time. And it’s helping us deal with the histamine while we work on all the other diet and lifestyle and hormonal things. And then over time, you become less reliant on those things. And it’s better than taking medications that cause you to be drowsy and brain foggy throughout the day, or even things that add more steroids in your body to which could be more destructive.
Evan Brand: Absolutely. Well, if you need to reach out and get help, please do. If you need to reach Dr. J, you can at his website, JustinHealth.com. And he does console’s worldwide via phone, FaceTime, Skype, whoever you need to reach him. He’s there. If you need to reach out to me my website, EvanBrand.com we have all the information in regards to scheduling. It’s a piece of cake and you can book a intro call to discuss your symptoms, your goals, see if you’re a good fit for care, we’d love to help you out, get you off the roller coaster get you off the merry go round, unless you like that kind of thing. But these medical merry go rounds are not something fun. So we want to try to get you off of that.
Dr. Justin Marchegiani: Totally. I have three patients this last week. Two women, one man, one man who had a significant 80% reduction in lifelong allergies, doing a lot of these strategies. So I mean, these things aren’t esoteric, like there’s a lot of thought leaders out there that just talk about things, but they aren’t in the clinical trenches with their sleeves rolled up dealing with people working on this and actually getting results. So you know, I have quote, I have, you know, strong experience in this Evan does too, and we’re seeing it so when you guys are hearing the things we’re talking about this isn’t theoretical. This transcends what you’re reading the study. This is real. So I don’t We say that just to give you guys a lot of motivation and hope that if you’re listening, just start applying it. And then if you’re feeling confused or overwhelmed, we’re here for you. There’ll be a link down below where you can click to reach out to us and we’re here to help y’all. And if this information resonates, please find a family member or a friend that you can share it with because we really appreciate that.
Evan Brand: Awesome, we’ll take good care. We’ll be in touch next week.
Dr. Justin Marchegiani: Have a good chat with you have a good one, y’all. Bye now.
Evan Brand: See ya. Bye.
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Top 3 Ketosis Tips for Success – Dr. David Jockers | Podcast #240
Ketosis is a normal metabolic process that provides several health benefits. It’s a popular weight loss strategy wherein your body converts fat into compounds known as ketones and begins using them as its main source of energy. Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease.
Read and listen through this podcast as Dr. J and his special guest, Dr. David Jockers discuss the Top 3 Ketosis Tips for Success.
Dr. David Jockers
In this episode, we cover:
00:43 Ketogenic Diet, Intermittent Fasting
01:10 Importance of Hydration
09:08 Stress Control and Good Sleep
13:54 Keto Adaptations
28:34 Meal Time Strategies
Dr. David Jockers: Hey always great to be on Dr. J, I love listening to you and Evan. Big fan of the show, so always great when I get to be on. And I love our conversation. So thanks a lot.
Dr. Justin Marchegiani: Yeah well thanks for being here, Doc I really appreciate it. So let’s dive in to it, you’ve been utilizing ketogenic diet, intermittent fasting, these tips these techniques to help improve insulin sensitivity, to help with cellular turnover and healthy aging. So what’s the number one thing right now that you find that patients have a barrier with it, when you make this tweak or you make this adjustment, they get to their next level of health utilizing a ketogenic diet?
Dr. David Jockers: Now I would say the number one thing is hydration. You see, in our brain our, our hypothalamus, our hunger center and our thirst center are right next to each other. And whenever we eat, we stimulate dopamine. It helps us feel good. And I think that’s a great adaptation, because you know it’s like, it’s great to feel good when we eat and it helps drive us to eat to consume food. But what happens is because food so prevalent in our society today, whereas as our ancestors didn’t have access to, you know we didn’t have pantries and refrigerators and things like that in years past. So food is prevalent. We could literally be eating all day long and we’re constantly stimulating that dopamine. And so for many people have become addicted to it, and our hunger and our thirst center are right next to each other in that area of the brain. And so for many people they’ve had these neuroplastic changes where the hunger center has now moved into the thirst center. So they’re really thirsty but they experience it as hunger. So they’re like I need something, I need a dopamine hit. There’s something that I’m missing and there’s food, I’m going to go for the food, and really most people are chronically dehydrated meaning more fluid. We need more water. And so I find that drinking more water, hydrating your body really well especially when you first wake up in the morning, so critical, so critical, for intermittent fasting, so critical for fat burning, for cleansing the body, for energy production, for good mental clarity, and for Keto adaptation. And so getting some good water, I recommend drinking you know, if you’re not used to it start with just eight ounces, OK. But ideally, trying to get 16 to up to 32 ounces of water within the first hour of waking up. So really hydrating your body well because when you’re sleeping overnight you’re breathing out water vapor. So you’re actually losing water throughout the night. So when you wake up in the morning really hydrating well, not only will replace that water, but on top of that it’s also going to help stimulate energy production, you’re going to notice that your energy goes up, the better you’re hydrated, more energy production your body’s going to have, you’re also going to poop better, right. We want to get poop out, want to have good bowel movements early in the morning, you’re at your large intestine is most active. So my goal is always to have two really good solid bowel movements within the first hour of waking, and it’s like my energy is just amazing, my mental clarity- I’m so productive when I’m able to do that. So hydration is number one tip.
Dr. Justin Marchegiani: I think that’s amazing. I’ve been following that for years. When I first discovered the book, your body’s many cries for water by Dr. Batten and Gila. She talked about that. I’ll add some extra like Redman’s real salt or I’ll use a trace minerals support I’ll add to it. Today, I had a little bit of alcohol last night so I before I went to bed I have a drink, I typically drink mineral water in between each alcoholic beverage to get the extra minerals back in and then I did a lot of glutathione before bed and a lot of vitamin C and extra electrolytes to start my day, and those stretch receptors in your tummy when water comes in, it hits those stretch receptors and allows you to feel more satiated and then naturally have an appetite that’s more calibrated with what their nutritional needs actually are. So that’s a great tip.
Dr. David Jockers: Yes so important, I mean we have that ghrelin hormone. And so when we’re when our stomach is empty, ghrelin going to come out and tell us we’re hungry. So yes the eating a big breakfast in the morning, it’s normal for you to want to eat a big breakfast because you conditioned this response that ghrelin pop out. What if you just start by hydrating your body you’re gonna notice you’re gonna be more satiated. This is a great way to get started with intermittent fasting- you just hydrate your body really well in the morning, and then wait for natural hunger to come after that, to start with the hydration, now allow the natural hunger to come, you know, as it comes naturally after that. Yeah definitely getting the electrolytes and to adding some —
Dr. Justin Marchegiani: Yes it’s very important. And as insulin levels drop too we tend to pee, pee more because insulin tends to pull sodium. Sodium tends to pull water. So that’s why you know someone does a ketogenic diet and drops their carbs really low they’ll lose three or four pounds the first day it’s not going to be fat it’s going to be water. So yeah I mean that’s that’s a really salient point because we are going to be losing a lot of that water so we have to make sure we get it back. And I would even say the key electrolyte to on keto that I find is really low is potassium. So really upping the potassium and or just really focusing on lots of green vegetables and avocados is another awesome tip for sure.
Dr. David Jockers: Yeah. That is important and sodium too actually. When you lose a lot of sodium, so getting a lot of those salts are really the cool thing is in nature you get potassium, and a lot, you get potassium and sodium and good ratios right. So avocados actually have sodium, celery potassium and sodium, C vegetable. Right. So all these natural foods [inaudible], these broccoli cauliflower got potassium and sodium. So if you’re consuming a lot of those things and then salting your food up to your desired case. I don’t think you need to go beyond that. Not like I’m shoveling salt in your mouth. They just flush you out right. Probably just move your bowels, could you loose stools but instead just salting up to your taste. And even if you’ve been told to be on a low salt diet, it’s kind of like what you were saying there, Dr. J you know, basically once you, once your insulin goes down, you turn a lower carb diet or if you are doing some fasting, your insulin is going to drop down and when you when you drop insulin, you start to excrete sodium. With that sodium comes the water so you need to replace that. So adding in these good trace mineral rich foods, even grass fed meets you’re very rich and in minerals, a lot of good salts and they’re really really good stuff. Dark green leafy sea vegetable, a lot of things we we just talked about, fermented foods, olives, pickles, sauerkraut, all really really good stuff when it comes to trace minerals. So getting those in your diet and then just salting up your desired taste, really good. And then I mean it’s really as simple as this when it when we’re talking about taking Redmond’s real salt or Himalayan salt. Yes a little pinch on your on your finger and put it on your tongue. Specially noticing that you’re just feeling a little bit dizzy or especially a lot of people when they start intermittent fasting or if they start going in a low carb diet, they feel a little bit dizzy, a little bit spacey and oftentimes that’s an electrolyte issue. So just taking a pinch of salt putting it on your tongue, drinking you know, two to four ounces of water and shrinking a little water after that can knock that out right away. I’ve also seen people with allergy symptoms, certain having like a runny nose and coughing things like that, taking a little bit of salt and water actually acts as a natural antihistamine. Dissolution, yeah because histamine actually, one of its jobs in Doctor, Doctor Batman is who I helped in that book he talks about it talks about histamine helps triaged water so we become dehydrated. We triaged water into organ systems that are most vital, like the brain, heart rate. And so therefore the mucous membranes get less of it. So we’re more likely to have allergic type responses right and plus we have elevated histamine in our system. So when we hydrate the body, get the electrolytes in, naturally reduces that histamine response and we get more balanced, more balanced histamine response, therefore, less of the congestion right runny nose things like that.
Dr. Justin Marchegiani: Yeah, totally makes sense. Love it, love it. and then what’s your favorite brand for a good mineral salt? Redmond’s Real Salt?
Dr. David Jockers: Redmond’s Salt is great. Absolutely. That’s what I think. I think it’s a little bit lower costs than Himalayan, Himalayan sea salt a great one, Celtic is a good one. So any of those are great.
Dr. Justin Marchegiani: And then just people listening. It’s not just sodium chloride, your typical table salt would be sodium chloride. It’ll be bleached as well. So we’re talking about salt that have you know 60 70 different micro minerals as well as just sodium chloride. So you’re getting a lot more in there. I think that’s phenomenal. What’s number two. Dr. Jockers?
Dr. David Jockers: Yes. So we talked about the water in the electrolytes obviously we’ve got to start with that. Number two is really controlling your stress and focusing on good sleep. So most people understand this but you know we’re under stress, we’re gonna be elevating our blood sugars, so higher amounts of stress hormone are telling our body we’re in a place of fight or flight and when we’re in place or fight or flight we think we might need to sprint at any moment with survival. Right so our bodies naturally can elevate our blood sugar, and when we do that, then you know if we’re not running, so we’re just stressed out like we’re sitting in traffic, whatever it is, your spouse says something, and we’re stressed out about it ,we’re elevating our blood sugar but we’re not giving the response the body needs which would be to run or lift something, I had to climb a tree so therefore we just end up with this elevated blood sugars in the body towns out some insulin to help lower that blood sugar, high blood sugar can be toxic, can actually cause damage to the nerve system, cause advanced location and products, all kinds of all kinds of oxidative stress, so the body gets insulin up to take the sugar out of the bloodstream and of course, when insulin is up, that’s going to inhibit the production of ketone to burn fat. So insulin being elevated because of the stress response is going to cause you to not be able to burn fat, not get into ketosis, and therefore it’s also going to cause kind of this spiral where you’re going to end up with hypoglycemia, because oftentimes you’ll drop that blood sugar too low. Yeah. And another stress response and this is a vicious cycle, you’ve got to really keep your stress under control. Why I never tell anybody to start intermittent fasting or start a ketogenic diet. If you’re already overwhelmed by stress, like if you would describe your life you’d say, I’m just overwhelmed by stress. Not a good time for you know a ketogenic diet or fast. That’s more for somebody that’s got stress under control. Now these are hacks that are going to really take really improve your body’s ability to be more resilient to stress, to improve your fat burning, improve your brain, down regulate inflammation really powerfully. But first you have to get your stress under control and you’ve got to get your sleep under control because if you don’t sleep well, then you’re you’re naturally going to be under a higher amount of stress. If you get if you’re getting consistent poor nights of sleep, even if you don’t feel stressed out during the day you’re going to have higher stress hormones which is again going to cause that cascade of high blood sugar and high insulin.
Dr. Justin Marchegiani: Totally makes sense, and I see an email in my inbox that you sent me a couple of days ago for your newsletter and you talked about some of your favorite adaptogens. Yes. Again this is kind of what you probably plug in on the supplements that outside of diet and lifestyle modifications. I imagine you’re probably using some adaptogens to help modulate this stress response. Is that true?
Dr. David Jockers: Oh absolutely. I love [inaudible]. A great one. Magnolia fish [inaudible] reishi mushroom. Yeah. Lemon bomb right. Very good relaxing herbs. If you want more energy, something like Rhodiola. Really good siberian ginseng. Another great one for energy. Right. The great thing about adaptogens is they’re going to help balance you. So if you feel anxious, all right, and jittery, they’re going to help bring you down, if you feel fatigued and lethargic, they’re going to help bring you up. and that’s the great thing about them. They just kind of modulate and help balance you out. Also a huge fan of magnesium too. Know I find that most people are deficient in magnesium some magnesium can be really really powerful for helping modulate the stress response, modulation means balancing. Right. That’s what we want. You know we don’t necessarily want to increase or decrease. We want what the body needs at the moment. Right. We want to help balance it out, so we were able to adapt to the environment adapt to the stressors we’re under and be able to perform at our highest level. So those are those herbs and Magnesium here are key.
Dr. Justin Marchegiani: That makes sense because people I think forget like, they’re so focused on their diet. Hey I’m trying to keep these carbohydrates down because these eventually will break down into glucose or fructose in my body and have potentially a negative effect at burning fats or cause insulin resistance. People forget that their cortisol levels can create surges of glucose through either protein in their body or just releasing glycogen that’s already in their muscles and that can be the equivalent of having an extra carbohydrate that you wouldn’t want to eat but eat you’re not even eating it, it’s being released internally from these different stores and you can still have deleterious effects, so the adaptogens like you mentioned I think are great, just getting those glute four receptors upregulated on the muscle, these are little fingers that help pull glucose into the muscle and you can do that by movement, by taking a walk after after an hour, or doing some bands or some resistance training to help soak up a lot of that glucose, that’s really good points.
Dr. David Jockers: Yeah absolutely. So important. A third big thing is to you know basically, you want to gradually move into Keto adaptations. So for some individuals I say about 25% percent of the population they can start today. They might have eaten 500, 500 grams of carbs yesterday for twenty five percent of the population. They can go down to 20 carbs and actually feel great within the first week. That’s only 25 percent the population. The other 75 percent is gonna feel really crappy. Yeah. So what we want to do to be on the safe side is, gradually reduce your carbohydrate load. So if you were to take it for example, if you were to take this week or the next three days and just count out how many carbohydrates you’re consuming, right. Subtract the fiber, so your net carbs, total carbs minus fiber that you consume on a daily basis, you keep track of your your macros and you can use like chronometer or something like that. See, see where your carbohydrate load is. Let’s say you’re consuming 250 grams of total carbs, right, in a day. OK great. So for the first week, all you do is you reduce it down by 50 grams. So for the first week, you’re going down to 200 grams of net carbs. So total carbs minus fiber, you replace that with a couple grams of, well not a little bit more than a couple, but roughly about 10 grams of healthy fat. Right. So you eat a little bit, eat a few more olives, you know, a teaspoon of olive oil something along those lines, you just add that and while you take out the carbs, and then you do that each week you drop it down roughly about 50 grams each week. So if you started at 250, you know, by the time you get into the ketogenic range, it’s roughly between 20 grams to 50 grams. It’s about five or six weeks. Right. So you give your body time to start to adapt and build the metabolic machinery to be able to run on a lower carbohydrate diet and use fat for fuel. And I think that’s a big thing. A lot of people try to jump right in, they try to go cold turkey and have a bad experience when you gradually shift into it. So you’re leaning into it, shifting into it. You give your body time to build the metabolic machinery to get more familiar with that with ketones in the bloodstream. Right. So if you’re eating 250 grams of carbs a day, your body has not seen ketones. It doesn’t. It’s not familiar with how to use them for energy. You’ve got to give it some time to see that in the bloodstream then it’s going to up regulate the enzymatic systems to sort to use that for fuel. So that’s a really important strategy. Just keep dropping it down roughly 40 to 50 grams of carbohydrates, replacing that with healthy fat or in some cases, healthy protein if you’re on a very low protein diet, but replacing that until you get into that 20 to 50 gram range. And typically for somebody at sedentary. So if you’re not doing a lot of movement, you’re going to need to get your net carbs down in that 20, is certainly under 30 range and some in some cases under 20 if you’re very insulin resistant, you’re more active. You could find that you’re going to get into a state of nutritional ketosis which is zero point five million miles or higher when you’re testing your blood ketones with, you know, you probably are going to be able to handle up to 50 grams of net carbs and be in that range. And if you’re extremely active high level athlete maybe they’ll take up to 100 hundred and twenty grams in that carbs. So you got to kind of find the right zone for you. So once you get into that zone, I tell you, you know my recommendation is spend 30 days in that zone. I think 30 days in nutritional ketosis is extremely powerful for helping clean up cellular debris reset your systems. I mean ketones, epigenetic modulators. So they help to help your body to express genes are gonna have more anti aging benefits, are going to help upregulate mitochondria and support healthy mitochondria. So you spent 30 days in that and then you find a good carb cycling strategy after that. Right. For some people they like to carb cycle, you know, every other day, for some people it’s you know once every 10 days, where you have a higher carb day where basically you’re.. you’re consuming more carbohydrates roughly somewhere between 50 and maybe up to one hundred and fifty grams of of net carbs depending on you. So if you tend to be more insulin resistance, you might do less. Like for me I tend to be more insulin resistant so I.. For me it’s like a higher carb day might be 70 or 80 grams of net carbs. OK. Whereas for somebody else they may be able to tolerate a little bit more especially if they’re very very active. So you’ve got to kind of find the right zone for you and then you drop back into ketosis. OK, find again, find the right strategy. So for some people they’ll do a feast day once a week, where they’re like one day a week where you know, they’re eating 150 grams or 100 grams net carbs, so just consuming more carbs and for them that works great. Right. And then usually takes them two days or so to get back into ketosis. If you do a high carb day like that and it takes you a week to get back into ketosis, then you really shouldn’t be carb cycling once a week right then you would probably want to carb cycle like once every two weeks once every month. Something along those lines. That way you’re you’re splitting your time right. You want to spend some time where your body is utilizing glucose right for fuel and basically resetting your glycogen stores. You also want to spend time in this state of nutritional ketosis. You got to find the right carbs cycling approach, and the strategy I like to apply is more of a carb backloading strategy. Yeah I like to eat less during the day I eat less food during the day hydrate. I do a lot of hydration during the day, keeps my energy high. It allows me to perform at a higher level because stress is the antagonist to good digestion, meaning that when we’re under stress, we’re not gonna be able to produce as much stomach as–
Dr. Justin Marchegiani: Correct.
Dr. David Jockers: The bile pancreatic enzymes to digest our food well so I like to do more smoothies ,right, things that are predigested during daytime. I’ll throw avocado in my my protein shakes so I get more healthy fats. But the blender is the job of the digestion and then the evening that’s when I feast, right. That’s when I had my big meal meat, right. Vegetables. Healthy fats on there. And I find that that approach works well and especially if you’re going to add in more carbs, doing a lower carb during the day. So if you want to eat solid foods, eggs, right. Maybe like a big chicken salad with olives, and I’ll add avocado and olive oil or something like that where it’s low carb throughout the day and then when you add in the carbs, you do it more in the evening, your sweet potato, right, or your your steamed carrots, beets, if you want grains something like Quinoa or or rice or something along those lines, doing it more in the evening you’re going to notice it. That’s going to get better benefits. A lot of research on that for helping stimulate fat burning, right and supporting the sensitivity.
Dr. Justin Marchegiani: Some people, one of the side effects with Keto sometimes sleep can deteriorate and that could be from a hypoglycemic kind of episode before bed. So if that’s happening, maybe adding a tiny bit of carbs or even a tablespoon of coconut oil to provide some more of those ketone precursors before bed to keep that blood sugar and add an additional fuel source outside of the blood sugar in your bloodstream.
Dr. David Jockers: Yeah yeah for sure. Absolutely. And I think if you do the slow keto adaptation approach you’ll notice less of a hypoglycemia. Which will definitely help you. Your bio get better and better at using ketones. But a big thing that I do see is that people aren’t feasting. Right. So if you’re under eating for a certain portion of the day you’re eating a lower amount of calories in the evening. Definitely eat a higher amount of calories right to make up for it. And that is a mistake I see a lot of people make is they reduce the carbs but they don’t they’re not as generous with the fat. And therefore, they end up not just not consuming enough calories which can then cause the hypoglycemic type issues especially for like lean women. I see that a lot of lean women having that issue don’t have as much body fat. The body’s trying to protect the body fat tissue.
Dr. Justin Marchegiani: I see that all the time. You don’t get enough fat in there to replace some of the carbs that are pulled out, then you could still be in a caloric deficit and that can still create a stress response. So I think that’s really important because the whole goal is we have this kind of fuel partitioning mechanism imagine like an air traffic controller. Right. Planes come in. You point this way, you point that way, imagine an air traffic controller saying, OK go to the mitochondria get burnt up or go back into the fat cells and get burnt up get get stored. So we want to be an air traffic controller shuttling everyone to the mitochondria, to the muscle cell to get burnt and not get stored. And we have to change these cellular enzymes. We need more lipolytic, right, lipo meaning fat, lytic meaning to break down some more lipolytic hormone, sensitive light pace Growth Hormone thyroid hormone versus insulin, lin lipo eugenic hormones on the storing or formation side. So I think what you’re saying these are just basically unregulated that air traffic control, what if they get burnt up and this cellular energy can’t be snapped on and the more insulin resistant you are like you’re highlighting, this may take a few weeks maybe even a month and you’re having a tapering protocol just so it’s not so painful. So you don’t develop this Keto flu type of thing where you’re you’re tired, you’re achy. Correct?
Dr. David Jockers: Oh yeah absolutely. So the keto flu is going to be related to hypoglycemia, you know the light imbalances like we talked about and HIPAA axis dysfunction or you know we’ll be college adrenal fatigue. Right. So it’s kind of a combination of all three of those and they all work together. So you’re absolutely spot on and we want to be able to adapt and teach the body to be able to run and use fats for fuel. Right. That’s the key there. Now another caveat to it. And Justin, you probably test fasting insulin on your patients is that correct? Yes. So I test that on all my patients right fasting insulin levels, and so normally if you’re fasting for 12 to 14 hours you finished dinner let’s say 6:00 p.m. You’re doing your bloodwork at 8:00 a.m. something along those lines. Your ideal fasting insulin should be roughly somewhere around three to five right in that range. If you’re on the lower end, they’re like two three. OK, you probably need to do a little bit more carb cycling, you probably need a bump that insulin a little bit more. OK if you’re on the higher end right. There’s a lot of people out there you know they’re they’re insulin levels fasting insulin is 12 14 16. These are people that are going to do better doing fasting, right. Intermittent Fasting, longer fasting, and lower carb throughout the day to get that insulin level down. OK. So that’s another caveat getting your fasting insulin levels tested. That’s going to help you understand your carb tolerance right.
Dr. Justin Marchegiani: Just kind of piggyback on that, Christopher Gardner did an amazing study out of Stanford in 2007 called, The A to Z Study, and this study was interesting because he compared four different kinds of diets– he compared and Atkins style diet, and Ornish kind of you know higher carbohydrate more vegetarian diet, the Zone diet which is like a 40 30 30 and then I think a standard American diet. So there were four diets and it was interesting because the Atkins group, the lower carb group had the largest amount of success. But then there were still people that were successful in other groups and then they looked at the people and they tried to extrapolate why a lot of people in the act is that great. But why. There were some people in other groups and what they found in the higher carbohydrate groups, the people that did well were the ones that had their fasting insulin below seven. So in other words, the people that were more insulin sensitive, meaning their pancreas made the less insulin, they could tolerate the higher carbohydrates and that threshold was seven anything greater than 7 they could not tolerate the higher carb, and they only got success on the lower carb group because that helped bring their insulin back into balance. And I agree that study this seven I like two to five, I think gets a good point and I think this is really important people listen like you know we’re practitioners so, we understand that there are some people that do well not following that exactly and the question is why? We don’t want to be dogmatic and say no. Everyone has to and it’s a rule it’s tough but we have to understand why there may be some exceptions and that’s I think one of the biggest data points that we can use to say hey these are the people that are going to benefit these you may be able to break the rules a bit and then we can actually have some objective data on that.
Dr. David Jockers: Yeah, absolutely because you do need insulin, you need insulin in particular for converting T four and T three. So you’re active thyroid hormone and if you don’t get that, know this is where we’ll see people start to for example lose hair, when they get really really fatty, they get constipated, they get really really cold, when they’re fasting, or on a ketogenic diet it’s a sign that it probably ban under consuming calories right as a whole. And possibly not carb cycling enough. Right. And that’s really big. So even on a low even on a low carb diet, if you do like a very high calorie meal once a day. OK. So where you’re doing like maybe under eating, lower amounts of calories for a period of time and then of a larger meal, your body is going to still secrete a lot of insulin like on a low carb diet. When you. Eat a lot of food your body’s excrete a lot of insulin. OK. And so you want to get at least, unless you’re like in a period where you’re just doing an extended fast for a specific reason, you want to get a really good shot of insulin at least once a day. I really once no more than twice a day in my opinion. OK. But you want it when you do get it, you want to get a good shot of it. What happens is in our society it’s like people are just continually spiking it because we’re eating all the time right. We’re eating every several hours just continually getting spikes of insulin that promotes too much inflammation right. Insulin is going to activate your inflammatory home right and amplify inflammation throughout your body. But if you strategically get it, once, maybe twice a day. Right, a really good spike of it then that’s going to get. That’s the right amount to activate thyroid hormone to enhance cellular energy production is a lot of good benefits that are going to come from that.
Dr. Justin Marchegiani: I think that’s great. And what’s your strategy on mealtime and I know we’ve talked about this as, I think for a while you were doing kind of o mad one meal a day. How are you timing your meals and then how do you dial that in for patients exact.
Dr. David Jockers: So here’s how I do it personally now. I’m about one hundred, one hundred sixty five pounds strong, I’m an 8 percent body fat it’s mostly just muscle tissue, and the way I do it is I workout four days a week, when I workouts very intense strength training, so I’m usually working out for about 45 minutes or so strength training. Monday Tuesday Thursday Friday are typically my spring training days and what I do is on Wednesday, and on Saturday, I only do one meal one meal on those days, usually it’s lunch dates, whatever’s most convenient for me I’m usually eating lunch I find that I just do best at that time. Right so one o’clock, two o’clock, something like that having a really good really good solid lunch and then that’s it, you know just hydrating outside of that and then on the other days, I’m consuming two meals, lunch and dinner, right now typically my dinners are usually my largest meal of the day. I’m consuming a lot of a lot of food right. I mean I’ll easily consume fifteen hundred calories or so, you know a typical dinner. All right. And usually my lunch, if not, I mean I probably could even consume two thousand calories, my dinner and my lunch is usually probably somewhere around five hundred eight hundred calories, somewhere in that range. OK. And yeah that’s how I do it and I function amazing in fact my best sleep. My heart rate variability gets really high on my fasting days so when I’m, when I’m sleeping. Wednesday night and Saturday night it’s like I wake up the next day. I just feel amazing like so good. And that’s why I do it. In fact if I didn’t lose weight. When I would do one meal a day if I didn’t lose weight when I get it. So what happens is I tried that and I started losing muscle. I started losing weight and I’m already very lean as it is, very very thin. Five foot eleven hundred and sixty hundred sixty five pounds so so I feel amazing when I’m fasting but obviously I don’t want to lose weight. So. So that’s why I do the two meals five days a week. One meal two days a week seems to work amazing for me. Now when I do eat, I eat a lot of food. My wife’s always like, wow I’m fond of food. So in order to be able to digest that food effectively at its most effective level. I think a lot of digestive enzymes. OK. From time to time, if I’m under more stress, I’ll take a little bit of stomach acid support it would be THCL. Typically speaking a bunch of digestive enzymes works great for me. OK. And that works well and then I also take a supplement that has Curcumin, Turmeric, right. It’s also got a whole bunch of bitter herbs. It’s called fermented turmeric right. It’s got a bunch of different bitter herbs are really good for stimulating digestive juices production. So I think a combination of those and my digestion is great. OK. And that’s right I feel really good with it. And that’s typically my lunch most days, my lunch is liquid nutrition so usually I’m making a smoothie with Collagen protein. Yeah. Coconut milk, avocado in there. That’s usually my lunch and I might munch on like a cucumber that that I cut up and put some lemon juice on, some salt and some herbs. Right. Or maybe radishes. I’m crunching you know, chewing on some radishes. So it’s usually some sort of raw vegetable. Along with this sort of smoothie. And then for dinner it’s usually a lot of meat. So whether it’s grass fed beef, or we do like grass fed beef hotdogs and I’m familiar with those. Yeah those were great. Lots of vegetables so like steamed broccoli or cauliflower to make up mashed potatoes, and cauliflower all times calling mashed potatoes, broccoli with butter. So we do a lot of that. You know we started using this thing called [inaudible]. Now if you’re familiar with that, it’s hearts of palm, it’s pasta. It’s pasta with hearts of palm and then it’s great. My wife makes this amazing pesto right. We put pesto on that which has got olive oil and avocado and pine nuts and all kinds of stuff like that. So it’s just a scrape,we put chicken with that. So different things, different meals like that. So typically how I’m doing it.
Dr. Justin Marchegiani: That’s great. Excellent. I did something similar as well typically in my day in day out. I’m having some level of coffee in the morning with some butter at MCT and a little bit of collagen and that’s my breakfast, somewhere at three four hours later, I’ll have a nice glass of celery juice and I’m definitely drinking mineral water throughout the day ,and then my lunch is going to be a big salad typically, it’ll be about four, maybe five servings of vegetables, it’ll be a full avocado maybe six to eight ounces of chicken chicken thigh, or chicken breast with skin on and then an olive oil, olive oil apple cider kind of sea salt pepper type of salad, and then dinner will be some level of non starchy veg if maybe a little bit of starch, in there squash or sweet potatoes, and then mostly meat and vegetables, and then typically my Saturday, is my wife and I will have a date night and we’ll do like a steak restaurant and now I’ll just fast all day and I’ll just that one meal when I go out to eat. Typically that one day it’s nice. I’ll still do coffee with a little bit MCT just to kind of start my day off and get those ketones up and then I’ll just kind of ride that high all day long. And people listening if you have a lot of hormone issues or thyroid issues or blood sugar issues, you have to have some level of one metabolic stamina imbalance before you do it and to have that really good digestion like you mentioned, because now your meal is probably twice as big when you eat at nighttime and you really need the enzymes in the acids and good digestive function to be able to handle that load.
Dr. David Jockers: Yeah I mean I think that’s really really important is you know, for me for example, I don’t actually get hungry. I don’t feel hungry throughout the day. I don’t get hungry till I start eating. Once I start eating, I’m like OK my body wakes up it’s like, OK I need a lot I need food, right. And that’s actually when I get hungry. So for me it’s very liberating, fasting is so liberating because I don’t I just need to think about food, I’m not hungry I don’t have cravings my body feels great my brain feels amazing feels alive so it’s so good. But you’re right I mean fasting is a level of fitness. It’s kind of like you know if you were just if you, if you’ve never exercised and then you think OK I’m going to do a 5k and I’m going to sprint 5K obviously it’s not going to happen right. You’re going to be so sore and beat up so you’ve got to kind of lean into it right. I always said people start with twelve hours overnight–
Dr. Justin Marchegiani: 12 to 12 is the easiest to start with, you know, 7 to 7 or 8 to 8.
Dr. David Jockers: Simple fast just like that, and then do the water like we talked about in beginning it. Yes. You just hydrate your body well in the morning and allow for the natural hunger to come out, for a lot of people they notice 14 hours easy. Like my kids they finished dinner with us. We’re usually done eating dinner by 6:30. My kids sleep till like 8:30 in the morning. I don’t know if, I don’t know if, if if you’re if your child is like that too.
Dr. Justin Marchegiani: Same way same way and it’s all nutrition based. Like my son for dinner last night I mean he had a grass fed organic hot dog, a cut of avocado. And then he’s having a hard time with green vegetables. We’re getting green beans with sea salt on an organic green drink no added sugar no fruit juice in there and that will kind of pile that throughout the day and its meal. So yeah. I see kids that wake up. It’s all a lot of it’s blood sugar and it’s not getting enough fat. If that is humanly you gotta have that.
Dr. David Jockers: Yeah. So important got to have the fat so my kids will go well we’ll finish there by 6:30. We get him in bed by 8:30. They sleep till 8:30. They wake up. They take a bath right by the time they get breakfast. It’s usually like 9:30 or so. Right there. I mean they’re getting late and they’re fast growing kids, three and a half year olds. Right. So they’re getting like a 15 hour fast right there. Yes. And that’s because we have and they’re not on a ketogenic diet. They are, they’re definitely consuming carbs. Healthy carbs but they always have the healthy fats and they’re still on a lower carbohydrate template than your typical modern Americans ,or your typical sad diet. And so because of that they have better metabolic flexibility right. They’re able to go 15 hours here without consuming food. So what I find is that for most people 14 hours as long as you hydrate well as long as you’re sleeping well. Right. Doing those things. Not an issue. Right. And then especially if you do feel like you’re overwhelmed with stress or if you tend to be like a very lean woman or a lean woman that’s doing a lot of exercise. OK then one thing we’ll try to do is something called crescendo fasting, I’m not sure if you’re familiar with that now but that’s basically where we do a 16 hour fast. Two days a week. Non consecutive days. So be like a Monday Friday. Right. So fasting is a stressor on the body just like exercise is a stressor. So exercise may you know exercise is great, but if you do exercise five days in a row. Right. It will too stressful on the body. Yeah. I don’t recommend exercising more than two days in a row. After two days. I recommend taking a rest day. Like for me I do upper body. One day and then a lower body the next day and then the next day is always on resting. OK. So unless you’re like a high level athlete I wouldn’t wreck it there’s just no reason you actually the recovery is is where you get the most benefit. Right. You need to recover. So two days in a row. Same thing with fasting especially if you’re new at it or if you’ve been under stress or if you tend to be leaner. Leaner female then not doing it more than two days in a row and ideally a better way to start would be two non consecutive days a week, Monday Friday for example. Or your, your least stressful days like just you’re doing your long fast on a Saturday. Yep. Less stress on Saturday you’re hanging out with the family. Yeah. So it’s easier for you.
Dr. Justin Marchegiani: Exactly. Well Dr. David this is amazing. Lots of great tips. I think people that are listening to a lot of these tips are clinical as well. So we’re in the trenches working with patients so these aren’t theoretical things you know things that actually works out you know take it to heart, try to find at least one thing in this podcast that resonates and try to apply it. I think there’s some great information and for all you out there, head over to DrJockers.com. Make sure you subscribe to his email list. Also Keto Edge Summit, we’ll put a link down below if you guys are listening, just click there. Make sure you sign up to get access to all the great speakers and great content that’s available. Dr. Jockers, anything else you’d like to leave the listeners with today?
Dr. David Jockers: Yeah, I would just I would say, you know, definitely the Keto Edge Summit is great, we talk about all these types of things how to get fat adapted more effectively, how to kind of lean into fat agitation, like I was talking about before how to navigate through you know things like the Keto flu, how to prevent getting it and you know the tremendous benefits that can come from a state of nutritional ketosis. You know I’m a huge fan of diet variation, meaning that you’re not always in ketosis. Well I mean I would say some people probably about 20 percent of the population, 20 25 percent that will do great. Being in ketosis, you’re rounds right. But then you have the other 75 to 80 percent that are not going to do good. Being in ketosis your rounds. They need to cycle in and out. Right. You know for whatever period of time works best for them. So we go through that, Keto Edge Summit, and you know it’s really the goal of personalized nutrition. You know there’s there’s no cookie cutter approach. You got a kind of find what works best for your own unique individuality.
Dr. Justin Marchegiani: Dr. Jockers, thank you so much for all this great information. We’ll be in touch. You take care.
Dr. David Jockers: Alright sounds good. Thank you.
Dr. Justin Marchegiani: Bye.
Tom Brady’s Performance Secrets | Podcast #211
Did you know that the secret to a good performance in anyone’s career does not only involve the physical well-being?
In today’s podcast, Dr. J. discusses Tom Brady’s performance secrets. Watch as he discusses the important things that Tom did to achieve his successful breakthrough in his career. Also, learn about the importance of pliability training, using electrolytes for hydration, meat diets, maximizing sleep, the importance of visualizing and all other good things. Continue for more and don’t forget to share. Sharing is caring!
Dr. Justin Marchegiani
In this episode, we cover:
03:42 Putting Less Weight on Muscle
07:08 Anti-inflammatory Diet
10:07 Having Enough Sleep
So, first off, Tom Brady… just to get a little background knowing the Patriots quarterback about 20 years in the NFL. Uhm- he- he got injured actually against Kansas City back in 2008. He tores ACL, uhm… one of the defensive ends came up and- and- kind of like did a- you know, chop block right at his knee, took out his- I think his left knees, ACL. So, out for the whole year. Up to that point, Tom is, you know, if you look at a lot of interviews, he had said that he felt like the- the worst shift out of his whole career at that point, from a injury, pain and inflammation standpoint. That was kind of a turning point, it just happens to be against the Kansas City Chiefs where Tom kind of look and re-evaluated his diet, his lifestyle, how he was training, the people that he was bringing on board in his health team to help support him. He brought on someone by the name ___ [01:50], she was like an oriental Chinese me- medical doctor. And basically, they made a couple of diet tweaks.
Number one, they did a lot of a- adjustments in Tom’s Training. So, Tom was doing a lot of conventional lifting, which is great. The- the younger you are, the more you can- you can deal with that because uhm… you know, you’re more anabolic hormonally and you have the- youth on your side. And essentially, he was looking at what’s called Pliability training for Pliability. So, you… you train for muscle building, a higher percent of your training is muscle building when you’re younger, and then a small percent is pliability when you’re younger as well. And that actually switches. So, the older you get, you… he’s training more for pliability, meaning, making his muscles softer and more supple, kind of mire like a raw ribeye steak, then like beef turkey, right? Thing of a nice flower by steak, you can move it, it’s spongy, think of beef turkey, it’s tough, right? It- it can reap really easy. So, the whole goal is you want your muscle strong, you want them functionally strong, but more importantly, you want pliability because you can have a strong muscle but think of the beef jerky analogy, it’s gonna tear very easily, A.K.A. injury. And kind of a typical sequence that happens in professional sports. I’ve had a couple of professional athlete patients- is- you start out, you’re working great, and then you get your first injury. Maybe a year and two years and three years in, and never quiets heals right. You may lose a half a step, you may lose a step. Now that tissue is inflamed, you- you’re kinda feeling it… you’re feeling inflammation, and then you’re more susceptible to your next injury a year later. And then your third injury, and then you can’t quite get a full season there without being on… the- the injury reserve list. And then you start losing two steps and then you’re out of the league. This kind of a general pattern, uhm, that we see with athlete and how they get injured.
So, number 1, what are the things that Tom did, is he shifted a lot of his trainings. So, he was doing less of the weights. Weights are still good, when you put on muscle- but there’s lot of compression, there’s a lot of inflammation that happens. So, lots of stress on the body that happens, and you’re already playing in the NFL, you’re already getting whacked anyway, so… the goal is, to provide force in a way that’s gonna cause muscle growth, muscle stimulation, muscle contractility. We want muscles to turn on and off fast. That’s the goal. The faster the muscle can turn on and off, the more it can absorb force. Think about it, if you’re turning that shock absorber in a little too late, then you’re not really able to utilize that- do that shock absorber in the- in the field of play. So, Tom’s using a lot of band movement. So, he threw a lot of rubber bands, uhm partly because bands do a couple things, if you- like- I have uh- some bands over here, I do a lot of band movements. What bands do is- they increase resistance as your muscles are at the strongest position. So, for bench press, tied a band around my back. Let me- let me get a band, one sec.
So, here’s a band right here. So, if I get this band, right, and then wrap around my back. I do bench press, which I will do this throughout the day. So, I’m right in this position here, okay? The band is actually the- the least tight right now. There’s a least force on it. I’m in my most vulnerable position. Well my- my joint angle is the most acute, the smallest, right. Imagine, you know, the angle of the joint being pulled to my forearm, my bicep, it’s the smallest, right? So- as I elongate, it actually gets more force occurs. At the end, I have the largest amount of force. So, you can see that with a push, like this. Well, you can imagine it with a military press, you can imagine it with a dead lift, going down as well. At the tallest, I’m the strongest, that’s where the force is the most. At the bottom it’s the lowest. Now, one of the reasons why that’s helpful is when the joint angle is the most acute, that’s where injury in training inflammation can occur the most. So, with the band, it’s kind of a- adaptive, in your strongest position you get the most force, and your absolute most supple position, you’ll get the least force. So, that allow you to train your muscle more for pliability and there’s less compressive force that you put your muscle into. So, what that does is it’ll- it creates less inflammation that keeps the tissue more supple, and more like that beef tenderloin kind of ribeye that’s raw versus the beef jerky. That’s important, allows the muscle be more functional and to work better over time, ‘kay?
Number 2, hydration. Half your body weight and ounces, this is a good Brady principle, uh… not to mention adding additional electrolytes to your waste. So, one of the things that we add in with patients, is we’re adding a lot of like, Redmond’s real salt, or, you know, uh- high quality Himalayan sea salt which is really- could be may even add an extra potassium and magnesium, because electrolytes are very important, so your nerves work well, right? You drink too much water and not enough electrolytes, you can get a condition called hyponatremia, where you have low electrolytes, low sodium, and that prevents your- it can stop your heart, right? You can have cardiac arrest from it. So, it’s really important, you wanna make sure we have really good contractility, we have really good cellular communication with minerals and we need good hydration to also do that. So, training, hydration.
Number 3, also anti-inflammatory diet. Now here’s the thing, it’s really interesting. If you study Tom Brady’s diet, there’s a lot of key blob there that have kind of misnomer Tom is like, a vegan. If you look at his and part of this is because one of his major chefs seem to be a vegan chef. But if you read, if you really dive in to Tom’s uh- TB12 method or you look at some of the articles, he has this vegan chef that does a lot of his recipes but he eats about 20-25% meat. Now, all organic, even has- he has red meat, grass-fed organic, right? He does lots of poultry, lots of fish, lots of chicken, lots of good high-quality protein, 20 to 25%. Tom also does some amino acid protein powder. So, he does a high-quality grass-fed whey protein as well. So, he’s doing some amino acids, he’s doing extra amino acids. I’ve seen- I’m not sure if I started on his book but I’ve seen it in his locker before. I’ve seen pictures, it seems like he does do creatine as well which is really important for the mitochondria. He does do uh- extra amino acids derived from a whey protein, he has do high quality, you know, multi-nutrients B, uh, C, you know, all of your- your culated minerals, and then in particular, 20 to 25% animal protein.
Now, one thing Tom also does is he kind is on a hybrid paleo-autoimmune diet. He avoids the night shades like crazy. These are the- these are the tomatoes, the potatoes, the eggplants and peppers. These are the TPEP for sure. Uh, why is this important? Well, uhm- night shades have a compound called alpha solanines in them. And they can be a little bit more irritating to the joints. Now, not everyone reacts this way, so you- you may or may not benefit by cutting nightshades out. In Tom’s situation, he- his joints feel better, he is less inflamed when he doesn’t have the night shades in there. So, again, if you’re an athlete, and you’re using your joints a lot, using your muscles a lot, night shades maybe a thing to cut out. Tom also has lot of nuts and seeds which are an autoimmune template typically wouldn’t be allowed and that’s why I’m calling it a hybrid. Not quite a full autoimmune template. He’s also having some butter. From what I understand, he is not doing any cow’s milk, from what I get he eats a lot of nut milks, uhm- coconut, almond milk, those type of things, lots of good healthy fats, fish oil, coconuts, lots of healthy meats. And he typically does not do a lot of fruits and carbs surprisingly. Now that may change because he talks in the book eating more seasonally, so that means he may be eating more starchy tubers in the winter time when it’s colder. And he may be eating more fruit in the spring, in the summer, when that’s more in seizing ‘cause he really talks about eating a lot of wholefoods seasonally, and adjusting his carb intake based on the seasons. So, I’ve seen a lot of data on that as well. And that’s probably being applied as well. So, I wouldn’t be surprised and like the Kansas gamers really called yesterday, I wouldn’t be surprised if this happens in sweet potatoes or some really good healthy starchy tubers, just the FYI.
So, we hit the diet component, we hit the hydration component, we hit the exercise component. Couple things Tom also does to sleep, hitting 9-10 hours of sleep per night which is really-really important. Uhm, sleep is gonna tap into your growth hormone levels. 10PM to 2AM, we’re gonna be maximizing growth hormone, super important. Uhm number 2, is we’re also going to be uhm… really getting testosterone, getting a lot of our good anabolic hormones improved as we get good night sleep. So, he used 9 to 10 hours a night. He also add- adds some infrared sleep wear which is really interesting. That’s supposedly designed to reflect a lot of this… this body energy back inside to stimulate healing. That’s another component that is happening there as well, uh on the healing side. So, he’s maximizing sleep, and he is also maximizing some of this infrared sleep wear to really help improve healing on that side of the fence.
And then if you go look at a couple other things, it’s not really ___ [11:02] well. If you go look back to Tom’s, uhm days playing at University of Michigan the late 90’s, uhm… it seemed like he uhm… is about to quit football at one point and he saw sports psychologist. So, there’s some other things that’s Tom- uh Tom is doing on the mental, emotional side. I think he did a lot of visualization potentially a lot of NLP, a lot of visualation- a vi- visualization rehearsal where he puts himself in position to visualize, you know, hey, I got the ball, there’s a 2 minutes left, it’s the last try. But I think that’s really important because one of the things Tom has, you know, made himself known for is being a clutch quarterback in tight situations. And, how many times do you really have the ability to be in a tough situation where you have the ball and you’re driving down the field to make that last-minute win. Not too many times in a season, right? But if you can go in your head and visualize that success, you can do it multiple times, or at least every day, right? So, what does that mean? I think people can take the idea of visualization, and incorporate it with their health, with their life, with their work, with their family and they can visualize for 5 or 10 minutes a day, and what it is they want to be, do or have in their life and they can visualize it like it’s done. I think it’s important we- you really kind of fire off neural circuitry, and that neural circuitry is really important because the more it fires in that way to come up with those thoughts, those images in your head, uh, the more likely those circuits will fire in real life as it’s achieved. Because it’s like walking a path. The more you walk a path in the woods, the more that path is clear the next time. And it’s clear the next time, and then you can see it’s a hundred percent clear. It- it’s effortless to walk because you have all this resistance of dead brush around you and then you have this clear direct path that makes it really easy that this is the way you need to walk. And that’s how your brain works, and it’s very important. So, doing a lot of visualization techniques, I think are very important, you can do very, you know, very small reversals techniques like NLP where you really go into things and- and you almost step back like, you see your life on a screen and you’re sitting in the theatre watching yourself. So, it’s not like you’re actually in it living it, you are actually sitting back in the- in stands and you’re watching yourself on screen, that’s really important. A lot of NLP techniques that- that’ll do that where they’ll see themselves on the big screen, and they’ll also jump into it so they can see it from multiple perspectives, uh to- to really get the- those neural pathways wired for success, right? The more those pathways seem familiar, when that sympathetic nervous system, and that stress comes on, right? This is what’s important for winning is you need those pathways to feel like it’s familiar, or the sympathetic nervous system stress will activate that limbic system, that flight or fight, and it may not go your way. It’s really easy to be negative and scared in those situations for obvious reasons.
Alright, so we talked about some of the nutrient. We talked about diet, we talked about some of the training, we talked about some of the mental-cognitive things. Uhm… we talked about water hydration. Uh, we talked about sleep. Uh, what else? Anything else you guys wanna chat about on top on that? One of the component I would say is, Tom also talks a lot about uh… acid alkaline balance, or I should say ___[14:13], I’m not sure how important that is per se, my opinion, I think if you’re just eating, you know, a- a healthy serving, a palm, or fist, or full hand to get protein, and you’re eating good fats and you’re eating, you know, relatively an unlimited amount of vegetables and- and a healthy uhm- colored fruit and such, I- I think acid alkaline balance tends to be a natural uhm, byproduct, right? You tend to be more alkaline naturally, I don’t think that that show the goal, it’s probably more of a natural and byproduct of you eating these types of anti-inflammatory foods. Because the goal is, that you’re eating anti-inflammatory, right? Or keeping inflammation down through the right kinds of exercise, more pliability, less weight-based, and the older you get. Number 2, anti-inflammatory through high-quality good fats, Omega-3’s, also, I didn’t really added a paleo template/autoimmune-paleo-template that Tom’s eating. He is also going a hundred percent in gluten-free as well. That’s really important. Every now and then I’ll see him add in some grains, but he is really specific on going a hundred percent gluten-free. And then also nightshade-free as well because that really helps with the joint pain and the joint inflammation. And then we talked about the sleep, we talked about the infrared sleepwear, we talked about more of the band training, the more of the band training to help as well, uhm which is essential because that just provide- puts less compressive force and really strengthens the muscle in a more pliable type of atmosphere. Uh, hydration, electrolytes, no more than 1 to 200mg of caffeine a day, partly because of caffeine’s diuretic effects, uh, which you can lose water as well as minerals on top of it.
Right ya’ll, I’m gonna open up for some questions here. Hope you enjoyed this chat here so far. Let’s try to give you guys a lot of the- the really good information here that you can, you know, start applying in your own life and and your own health. Uhm, yeah, and I’ve been studying Tom Brady for long time so I just try to give you guys that actual simple steps. Alright. Let’s see here, I’m gonna try to grab questions pertaining to this topic here first. Uh- uh- see here, see if you guys can be on track. Yeah, so and I’ve also- couple questions here, I’ve also seen Tom does seem to take some adaptogenic herbs. Uh, I know Alex Ferreira’s does, is he had the Chinese medicine background, so I imagined he may be adjusting some of those adaptogens accordingly, according to what Tom needs, or stress, etc. Not really specific, a lot of these things are more proprietary but, and from the reading that I can estimate, there is some type of adaptogenic herb consumption. Well there’s ashwaganza- gandha, or ginseng, or Luther oil, there’s definitely something going on there as well. See here…
Alright. Any other questions guys? Let me know. If not, I’m gonna end this call here. Lot of questions coming in but I gotta keep it on topic… to this podcast. Alright, so let me just highlight a couple of other things here. Uhm… let me just see here. So we talked about the hydration, we talked about the food, we talked about the training, we talked about sleep, we talked about cutting out, you know, certain uh- foods that are gonna be the more inflammatory. We talked about the acid alkaline balance. And I think, more important than the acid alkaline balance like I mentioned, is inflammation. Inflammation will affect… alkalinity or acidity far more than just the PH of your food. We do a lot of this PH testing, like take a food in, like burn it and then look at what the PH of that ash is. And the problem is in your body, it’s not like this bomb incinerator where you just buy stuff, it goes into your stomach, there’s acids that break it down, it re-lowers the PH to everything, to about 2 before it gets released in your stomach into your small intestine, then the bicarbonate comes in that brings it back up to 7 or so. So, you can see here, there’s this kind of roller coaster effect of the PH and how it shifts in the body through our acids, through our enzymes, through bicarbonate, all these really important things. So, more importantly, the biggest thing that will affect your PH is going to be just- is the food acid or alkaline? just the fact of exercising, you will increase acidity in the body, and you will see if you test your own PH after a sprinter. Some uhm… you know, intense training, you will see more acid in your urine. And also, we have buffering system where we breathe out CO2, we create bicarbonate in our body, right? So, we have a lot of regulatory systems through urination of acid, through breathing off a CO2, the bicar- bicarbonate buffers that happen, uhm- with uhm, you know, in these buffering systems in our body. So, these are all-natural ways that we do. And remember, grains are gonna be 10 times more acidic on average than meat sour. So, many people think of meat as very-very acidic. Remember, grains are 10 times more acidic because that PH scale of 1 to 14, 7’s neutral in the middle, that’s water. That’s one a logarithmic scale, so something that’s on a 4, which may be what a grain is, compared to a meat somewhere around 5, on average. Uhm, it’s not a- it’s not a 1 to 1 ratio, that- that’s a 10 to 1. So, if you’re at a 4 and then you go to a 5, that’s logarithmic. It’s 10 times more acidic at a 4 than it is a 5. So, just hope you- that makes sense. So, when you look at this PH scales it makes more sense to everyone.
Uh, let’s see any last questions here so far. Uh… awesome. Hmm… “Did Tom go through any gut bug issues?”. I mean, here’s the deal, you’re not gonna get all the nitty-gritty, and if you noticed all the- all- more of the nitty-gritty about Tom has really come out- let’s just say in the twilight of his career, the last 2 or 3 years. Uh, and I think a lot of that is design. I think, you know, he’s kind of achieved where he’s- where he’s at, he has momentum in what he’s doing. So, I think he’s not really worried about people copying everything that he’s doing. I think a lot of it, it’s kind of intuitive to how conventional strength coaches uhm… train their players. It’s just lifting, lifting, lifting, lifting, and he’s putting a lot more focus on the pliability, and- and the functionality of his muscle and the recovery.
Uhm, let’s see here… “Cold thermal therapy”. I- I mean, I would guess, that Tom would personally be in- incorporating some of this, I can’t say for sure. Uhm, doing cold showers or doing cold thermogenesis whether it’s like uh, a liquid nitrogen type of uhm, a cold tank therapy, or doing a- I think really cold showers. I do cold showers every day, I think they’re very anti-inflammatory, there’s a lot of good data on the literature. Uh, it’s a systemic inflammation reduction capacity, so, I do like it. Uhm, one thing I noticed myself, is, I’ve done a lot more of the band workouts. And one day I can tell you, is in the moment after a really good, you know, a push, or a press, or a pull, or a squat, or bend, with really good quality bands. After I’ve done that, 10 or 11 reps, I am so fatigue. But, it’s a different level of fatigue. My heart’s going, my muscles feel fatigue, but my recovery standpoint, I don’t feel the same level of depletion or excessive soreness. So that’s- I think, partly where Tom is talking about with some of the bands, is you’re not creating as much of an inflammatory response. I think you’re still stimulating the muscles to grow and be strong. So there is this, there’s balance being immobili- okay, we want the muscles to- we wanna tell the muscles to be strong, we want the mu- the muscles to adapt and grow and contract fat and absorb force, but we don’t wanna create so much inflammation where they become tougher and thicker and lose their pliability. I think that’s some of the benefits that you get with the bands. And uhm, just be careful like, make sure you’re getting good quality bands. You don’t want cheap bands that break, ’cause you could get hurt. And you want bands in my opinion, if you’re- you know, big or- and you need more force, you need to buy high quality, more heavy-duty types of bands that are out there, who just keeps that in the back of your head. Uhm, did Tom go through any gut big issues? I kinda- I kinda answer that already, can’t say for sure, but he’s working with high quality people on the natural medicine side. So, uhm, if he did I ima- I imagine he’s had the- the support that I will be providing my patients too.
Mmmh… “How does he handle stress?”. That’s a great question. Uhm, if you go back, like I mentioned earlier, he was seeing a psychologist in college. Uhm, and more of like- and it seems to be, like, and more of an NLP type of psychologist. So, it sounds like he does a lot of visualization, and which is really important. If you just think about a lot of the self-talk that we have kind of behind our heads so to speak? Most people, would not be friends with their inner self talk. If you just kinda write down every now and then, you get negative, and just write down or just think about some of the things that you’re telling yourself, most people wouldn’t be friends with that person, in their life. So I think managing self-talk, and I think NLP can do a lot of really good things to help control that self-talk is also EFT which can be helpful, EMDR, all these things uh, that are really-really important.
Alright ya’ll, I hope that’s helpful for ‘ya. Again, this is really part that we make kind of revisit this topic if- if uhm… Brady wants a Superbowl in 2 weeks, ’cause it’s pretty saddening that to win that many victories and uhm… also, it did- to highlight the techniques on the natural medicine side, because, everyone wants to perform better with their kids, everyone wants to be injury-proof, they wanna be functional in their muscles, they wanna be able to play with their grandkids when their 70 or 80 years old just like they were on their 30’s and 40’s, right? Who doesn’t want that? So, even though this is something that a professional athlete does at the highest level… I’m just tryna like, like zoom- zoom out now, zoom out big picture, I want ya’ll to be able to take these principles so you can perform your best in your job, be injury-proof and then take it with your families and friends and just really have a- super-active energized life, and be bulletproof essentially.
Alright ya’ll, it’s Dr. J. signing out. I’m so glad we had this chat today, and I’ll be back later on this week. Thank you and make sure you subscribe, thumbs up, give me a share, maybe we’ll get this video about the Tom and he- he can give me great on and s- and see how it end. Maybe he’ll give me some things that we can add. And maybe I’ll even get him on a podcast. Who knows, that’ll be pretty awesome. Alright ya’ll, thumbs up, share, hit the bell, subscribe. Take care. Bye.