This segment about sleep rituals is brought to you by dream Cloud Sleep, the world's most affordable luxury mattress. Did you know that the quality of your sleep directly impacts your overall health and happiness. That's where a sleep ritual comes into play. By establishing a soothing pre sleep routine, you signal your body that it's time to wind down, promoting a smoother transition to dreamland and ensuring you wake up each morning feeling fully restored and eager to embrace the day ahead. But are you finding it hard to switch off after a hectic day? If you do, try some of these tips before lying down, take a moment to unwind with calming practices that will help you sleep better. Try deep breathing exercises, meditation, or gentle stretching to relax your mind and body. A hot bath or a cup of herbal tea can also do wonders in preparing you for a tranquil night's sleep. Another factor that can affect your sleep quality is the mattress that you're using. Having a good mattress can give you the proper comfort and support, which means you can sleep deeply and wake up feeling refreshed, which is essential for your overall health, reducing pain and feeling your best. With Dreamcloud, it's about investing in yourself and it goes to show that you don't have to spend a fortune to sleep comfortably. Dream Cloud off is affordable luxury, proving that you can enjoy a truly RESTful night's sleep without breaking the bank. Their mattresses are a dreamy blend of individually wrapped coils and gel memory foam. It's a premium hybrid mattress that's both supportive and soft. It's super high quality and guaranteed to last longer. So go ahead, slip into something more comfortable and feel the dream Cloud difference. Go to dreamcloudsleep dot com and use codej for forty percent off plus an additional fifty dollars off any mattress purchase dream Cloud, the world's most affordable luxury mattress.

This segment about sleep rituals is brought to you by dream Cloud Sleep, the world's most affordable luxury mattress. Did you know that the quality of your sleep directly impacts your overall health and happiness. That's where a sleep ritual comes into play. By establishing a soothing pre sleep routine, you signal your body that it's time to wind down, promoting a smoother transition to dreamland and ensuring you wake up each morning feeling fully restored and eager to embrace the day ahead. But are you finding it hard to switch off after a hectic day? If you do, try some of these tips before lying down, take a moment to unwind with calming practices that will help you sleep better. Try deep breathing exercises, meditation, or gentle stretching to relax your mind and body. A hot bath or a cup of herbal tea can also do wonders in preparing you for a tranquil night's sleep. Another factor that can affect your sleep quality is the mattress that you're using. Having a good mattress can give you the proper comfort and support, which means you can sleep deeply and wake up feeling refreshed, which is essential for your overall health, reducing pain and feeling your best. With Dreamcloud, it's about investing in yourself and it goes to show that you don't have to spend a fortune to sleep comfortably. Dream Cloud off is affordable luxury, proving that you can enjoy a truly RESTful night's sleep without breaking the bank. Their mattresses are a dreamy blend of individually wrapped coils and gel memory foam. It's a premium hybrid mattress that's both supportive and soft. It's super high quality and guaranteed to last longer. So go ahead, slip into something more comfortable and feel the dream Cloud difference. Go to dreamcloudsleep dot com and use codej for forty percent off plus an additional fifty dollars off any mattress purchase dream Cloud, the world's most affordable luxury mattress.

For every ten percent of time that you spend sitting, you have a ten percent increase in all cause mortality.

For every ten percent of time that you spend sitting, you have a ten percent increase in all cause mortality.

That's crazy.

That's crazy.

Yes, sitting for more than an hour at a time is literally what's killing most of us right now. He's a world renowned surgeon.

Yes, sitting for more than an hour at a time is literally what's killing most of us right now. He's a world renowned surgeon.

Entrepreneur, and founder of next health.

Entrepreneur, and founder of next health.

Doctor Dash and shock. Western medicine is so disease focused and so reactive that unless things are really bad, there's nothing they can offer you. The patients I was seeing, they were like, how come no one told me this?

Doctor Dash and shock. Western medicine is so disease focused and so reactive that unless things are really bad, there's nothing they can offer you. The patients I was seeing, they were like, how come no one told me this?

Before we jump into this episode, I'd like to invite you to join this community to hear more interviews that will help you become happier, healthier, and more healed. All I want you to do is click on the subscribe button. I love your support. It's incredible to see all your comments, and we're just getting started. I can't wait to go on this journey with you. Thank you so much for subscribing. It means the world to me.

Before we jump into this episode, I'd like to invite you to join this community to hear more interviews that will help you become happier, healthier, and more healed. All I want you to do is click on the subscribe button. I love your support. It's incredible to see all your comments, and we're just getting started. I can't wait to go on this journey with you. Thank you so much for subscribing. It means the world to me.

The best selling authoring most the number one healthy wellness.

The best selling authoring most the number one healthy wellness.

Podcast and Purpose with Jay Shetty. Hey everyone, welcome back to On Purpose, the number one health and wellness podcast in the world. Thanks to each and every one of you that come back every week to listen, learn, and grow. Our mission here is to make the world happier, healthier, and more healed, and we do that through introducing you to experts, stories, scientists, researchers, and doctors who have insights that we can all apply and improve our day to day life or maybe even the way we think and live now. Today's guest is someone that I've been working with personally for quite a few months now, if not a bit longer than that, and he's someone that I'm excited to introduce you to because he has so much great insight and I love the way he approaches some of the challenges that we're all facing in our daily lives with our health and wellness. Today's guest is doctor Shah darsh And Shah, MD, a health and wellness specialist, Board certified surgeon, published author, entrepreneur and founder of Next Health, the world's first and largest health optimization and longevity clinic. With expertise in all body systems, Doctor Shah has performed over fifteen thousand surgical procedures, including trauma surgery, general surgery, and reconstructive procedures. As a help and we as specialist, Darshan has advised thousands of patients on how to optimize their well being and extend their lives. Plan Please welcome to the show, Doctor Shah. Doctor Shah, thank you so much for having me. Good to have you here. Yes, yeah, I was thinking about it. I think we started working together probably just under a year ago. It feels like.

Podcast and Purpose with Jay Shetty. Hey everyone, welcome back to On Purpose, the number one health and wellness podcast in the world. Thanks to each and every one of you that come back every week to listen, learn, and grow. Our mission here is to make the world happier, healthier, and more healed, and we do that through introducing you to experts, stories, scientists, researchers, and doctors who have insights that we can all apply and improve our day to day life or maybe even the way we think and live now. Today's guest is someone that I've been working with personally for quite a few months now, if not a bit longer than that, and he's someone that I'm excited to introduce you to because he has so much great insight and I love the way he approaches some of the challenges that we're all facing in our daily lives with our health and wellness. Today's guest is doctor Shah darsh And Shah, MD, a health and wellness specialist, Board certified surgeon, published author, entrepreneur and founder of Next Health, the world's first and largest health optimization and longevity clinic. With expertise in all body systems, Doctor Shah has performed over fifteen thousand surgical procedures, including trauma surgery, general surgery, and reconstructive procedures. As a help and we as specialist, Darshan has advised thousands of patients on how to optimize their well being and extend their lives. Plan Please welcome to the show, Doctor Shah. Doctor Shah, thank you so much for having me. Good to have you here. Yes, yeah, I was thinking about it. I think we started working together probably just under a year ago. It feels like.

It feels like about a year.

It feels like about a year.

About yeah, about yeah, about a year. And I remember we got introduced through my health coach, I believe. I think I'm trying to now, I'm like trying to piece it together.

About yeah, about yeah, about a year. And I remember we got introduced through my health coach, I believe. I think I'm trying to now, I'm like trying to piece it together.

Yeah, connect the dots, your health coach, right.

Yeah, connect the dots, your health coach, right.

Somona Sharma, who I've worked with for quite a few years now, she introduced us. You have this incredible facility. I know it's definitely in LA because that's where I go. Where else do you have it?

Somona Sharma, who I've worked with for quite a few years now, she introduced us. You have this incredible facility. I know it's definitely in LA because that's where I go. Where else do you have it?

So, yeah, we have three locations in LA, one in New York and one also in Hawaii right now and Maui, which is sadly right now what they're going through a lot. But and now we're actually franchising all over the world, so we'll be in Dubai, we will be in Canada, Australia and all of the United States here pretty soon.

So, yeah, we have three locations in LA, one in New York and one also in Hawaii right now and Maui, which is sadly right now what they're going through a lot. But and now we're actually franchising all over the world, so we'll be in Dubai, we will be in Canada, Australia and all of the United States here pretty soon.

And talk to me about this transition that you made very early on in your journey or not early on actually sorry, more recently. Yeah, more recently. You made a shift in your career, right because you went from practicing as a doctor traditionally to now building next health Talk to me about that transition and us to about why you did that and what was the reasoning behind it.

And talk to me about this transition that you made very early on in your journey or not early on actually sorry, more recently. Yeah, more recently. You made a shift in your career, right because you went from practicing as a doctor traditionally to now building next health Talk to me about that transition and us to about why you did that and what was the reasoning behind it.

Yeah, I think you know, most physicians never anticipate a complete one to eighty transition in their career, especially after you've like dedicated twenty five plus years. But I felt a real need to do that, and it was mainly because of my own personal health. So what happened was I started off as a surgeon. I then also went into the entrepreneurial side of surgery. It brought surgery centers and I started hiring doctors as well, And so I was spending half my life being a surgeon treating patients in the operating room, the other half my life running the business, and the other half of my life, you know, trying to maintain my own health and my own sanity. And unfortunately, that last part of my life just kind of fell through the cracks, right, And so what happened was I found myself, fifteen plus years into my career as probably the most unhealthy person in the building that I was working in. I was forty pounds overweight, and you know, weight doesn't really matter for everything, but for me, that really led to tons of health challenges, such as I had high blood pressure and that blood pressure was not getting any better despite being on two medications. I was pre diabetic on diabetes medications, and I was not able to move very well like all my joints sake, because of an autoimmune disease starting. So, you know, I was fifteen, sixteen years into my career and I was like, I'm getting really, really sick. And at that point in time as well, I had my first child. And you know, having your first child is often like a time in your life where you sit and reflect. And I was actually doing the math, utilizing studies that say, like, if you have this hemoglobin a one ce, this level of high blood pressure, this level of obesity, how long you're going to live? And as I was doing the math, and I came quickly to the realization I was a little bit older when I ended my first child, I was forty, that I would not live to see him potentially graduate from college. And to me, like that was a major kind of punch in the gut, right, like what am I doing to myself? And so that kind of started this thought process and this transition in my life where I said I need to make some massive changes here, and I need to do a quick because I need to be alive for this kid. You know, I did what a lot of people do. I said, you know, I need to find the best of the best doctors. So I went to Beverly Hills. I researched all the best concierge medicine doctors. You know, I hired an expensive concierge medicine doctor. I said, your job is to get me healthy. Went to his office, and you know, paid a pretty penny for this too, wasn't she. He did a bunch of tests on me, and he found out that, yeah, I was pre diabetic and it was getting a little bit worse, and I was hypertensive, and I need to be another blood pressure medication. And probably the reason I was having difficulty moving and you know, be performing all the activities of my life that I wanted to perform with vitality was because I was depressed. So then he added an antidepression medication to my list of meds. So my list of meds grew from eight medications to twelve medications. And that's all he told me. He just prescribed me four or five more things. There wasn't even a mention of do you go to the gym, how do you sleep? What's your stress level? Like? Not even a question about that? And I thought to myself, like, there is something really wrong here. And this is the world that I grew up in, right, this is the medical training that I grew up in medical school. When I did med school back in the nineteen nineties, you spent one day of one class talking about nutrition, maybe half a day of another class talking about sleep. But it was mostly about sleep disorders, right, like sleep apnea and things like that. I did not have the knowledge. So how can I expect this guy to have the knowledge? Right? I mean, the Western medicine is so disease focused and so reactive that unless things are really bad and we can't prescribe you a pill or a surgery, there's nothing they can offer you really, right. And so I saw like a massive flaw here, and I decided, at that moment in time, like I need to learn for myself how to do this right. So decided to hire someone else to take position in my office that I had and just take some time off and educate myself. And so that led to six months to a year of going to every conference I could find and This was like eight nine years ago. When I have a struggle, my first instinct is to educate myself. Learn, learn, learn, and so I went to every conference I could find. I went to like physical therapy conferences. I went to like how to become a personal trainer, registered dietitian courses. I went to all these conferences and I learned so much, and then I kind of stumbled into the field of functional medicine. Have you heard of functional medicine? And I'm sure you have. Yeah, Doctor hyman On here is one of the fathers of functional medicine, my favorite people in the whole world. But learn from him and others about the root cause of illness and it was incredible, Like within eight months, I was able to like completely turn my health around. And as I was doing this, the patience I was seeing I was helping them do the same thing and they're like, how come no one told me this? And so that's what kind of started my new career in medicine. I said, you know, medicine is fantastic. If you're helping sick people become unsick, you're treating cancer, you're treating diabetes. But it's also to me exponentially more fantastic when you're helping the other ninety percent of people who aren't sick stay healthy and never get to that point in the first place. And so for me, it was just kind of bringing all that together and really providing a place for people to go when you're not yet sick, like when you not yet need to go to the doctor of the hospital, where do you go. It's not just the gym, right, There's much more you need to do. It's a lot more work to be done. And that's what I then dedicated my new kind of my new life in medicine to is creating that.

Yeah, I think you know, most physicians never anticipate a complete one to eighty transition in their career, especially after you've like dedicated twenty five plus years. But I felt a real need to do that, and it was mainly because of my own personal health. So what happened was I started off as a surgeon. I then also went into the entrepreneurial side of surgery. It brought surgery centers and I started hiring doctors as well, And so I was spending half my life being a surgeon treating patients in the operating room, the other half my life running the business, and the other half of my life, you know, trying to maintain my own health and my own sanity. And unfortunately, that last part of my life just kind of fell through the cracks, right, And so what happened was I found myself, fifteen plus years into my career as probably the most unhealthy person in the building that I was working in. I was forty pounds overweight, and you know, weight doesn't really matter for everything, but for me, that really led to tons of health challenges, such as I had high blood pressure and that blood pressure was not getting any better despite being on two medications. I was pre diabetic on diabetes medications, and I was not able to move very well like all my joints sake, because of an autoimmune disease starting. So, you know, I was fifteen, sixteen years into my career and I was like, I'm getting really, really sick. And at that point in time as well, I had my first child. And you know, having your first child is often like a time in your life where you sit and reflect. And I was actually doing the math, utilizing studies that say, like, if you have this hemoglobin a one ce, this level of high blood pressure, this level of obesity, how long you're going to live? And as I was doing the math, and I came quickly to the realization I was a little bit older when I ended my first child, I was forty, that I would not live to see him potentially graduate from college. And to me, like that was a major kind of punch in the gut, right, like what am I doing to myself? And so that kind of started this thought process and this transition in my life where I said I need to make some massive changes here, and I need to do a quick because I need to be alive for this kid. You know, I did what a lot of people do. I said, you know, I need to find the best of the best doctors. So I went to Beverly Hills. I researched all the best concierge medicine doctors. You know, I hired an expensive concierge medicine doctor. I said, your job is to get me healthy. Went to his office, and you know, paid a pretty penny for this too, wasn't she. He did a bunch of tests on me, and he found out that, yeah, I was pre diabetic and it was getting a little bit worse, and I was hypertensive, and I need to be another blood pressure medication. And probably the reason I was having difficulty moving and you know, be performing all the activities of my life that I wanted to perform with vitality was because I was depressed. So then he added an antidepression medication to my list of meds. So my list of meds grew from eight medications to twelve medications. And that's all he told me. He just prescribed me four or five more things. There wasn't even a mention of do you go to the gym, how do you sleep? What's your stress level? Like? Not even a question about that? And I thought to myself, like, there is something really wrong here. And this is the world that I grew up in, right, this is the medical training that I grew up in medical school. When I did med school back in the nineteen nineties, you spent one day of one class talking about nutrition, maybe half a day of another class talking about sleep. But it was mostly about sleep disorders, right, like sleep apnea and things like that. I did not have the knowledge. So how can I expect this guy to have the knowledge? Right? I mean, the Western medicine is so disease focused and so reactive that unless things are really bad and we can't prescribe you a pill or a surgery, there's nothing they can offer you really, right. And so I saw like a massive flaw here, and I decided, at that moment in time, like I need to learn for myself how to do this right. So decided to hire someone else to take position in my office that I had and just take some time off and educate myself. And so that led to six months to a year of going to every conference I could find and This was like eight nine years ago. When I have a struggle, my first instinct is to educate myself. Learn, learn, learn, and so I went to every conference I could find. I went to like physical therapy conferences. I went to like how to become a personal trainer, registered dietitian courses. I went to all these conferences and I learned so much, and then I kind of stumbled into the field of functional medicine. Have you heard of functional medicine? And I'm sure you have. Yeah, Doctor hyman On here is one of the fathers of functional medicine, my favorite people in the whole world. But learn from him and others about the root cause of illness and it was incredible, Like within eight months, I was able to like completely turn my health around. And as I was doing this, the patience I was seeing I was helping them do the same thing and they're like, how come no one told me this? And so that's what kind of started my new career in medicine. I said, you know, medicine is fantastic. If you're helping sick people become unsick, you're treating cancer, you're treating diabetes. But it's also to me exponentially more fantastic when you're helping the other ninety percent of people who aren't sick stay healthy and never get to that point in the first place. And so for me, it was just kind of bringing all that together and really providing a place for people to go when you're not yet sick, like when you not yet need to go to the doctor of the hospital, where do you go. It's not just the gym, right, There's much more you need to do. It's a lot more work to be done. And that's what I then dedicated my new kind of my new life in medicine to is creating that.

Place well of those key is or the core areas of next health based on functional medicine that you're measuring and that you think we all need to be aware of when we're looking at that three sixty degree look at all health.

Place well of those key is or the core areas of next health based on functional medicine that you're measuring and that you think we all need to be aware of when we're looking at that three sixty degree look at all health.

Right, right, So you know this is where I think, you know, I have this conversation with all my patients. We sit down and we say, look, there's an overwhelming amount of health information out there, and a lot of it is not based in science. There's a lot of like majoring in minor things, right, there's a lot of focus on like what's the best superfood or you know, what's the how much caffeine should I have per day? But like, in reality, what I tell people is, let's break this down for you into the main components, and over time, let me educate you on the main components of health, but less not major in the minor things. Let's focus on the twenty percent of the information that's going to give you the eighty percent of the result, right, Like, what are the key two or three things you need to know on each aspect of your health to create a major difference. And that's the Parreto principle, which is where can you expand the least amount of energy to get the most amount of results. And once you get that right, you can absolutely go down the rabbit hole further if you want to. So we start off. I have this thing called wellness wheel, I call it. There are twelve points in the wellness wheel. We start off with the basics nutrition, sleep, and exercise, but then we move on to gut health, immune system health, hormone health, hard health, and brain health. And so then we spend a lot of time talking about each one of those individually and in each one of these categories what I do is I try to frame it as this is a three step process, and the first step is number one, how do we make sure you're not dying from this right? How do we make sure your nutrition is not killing you like you're becoming a metabolic disaster with diabetes, or how do we make sure that your immune system is healthy enough to prevent cancer? How do not die? Basically, the second part of it is how do we improve your health span? How do we keep you as healthy as possible for as long as possible. And then the last part is what's the advanced science out there in the longevity world that we can implement into your life. Once we make sure you're not in trouble and then you've maasured how to take care of your health span yourself, how do we then start applying these these new techniques as new science. So a lot of people come to us and they want to jump straight to like, how how do I do NADIV, how do I do hyperbaric oxygen therapy? I'm like, no, no, no, Let's hold on a second. Let's make sure you're not eating ultra processed food first, because that's what's going to make the biggest difference, right. Yeah, So that's kind of how we frame it, and it's we go down each one of these categories and talk about what's going to make the biggest difference for people.

Right, right, So you know this is where I think, you know, I have this conversation with all my patients. We sit down and we say, look, there's an overwhelming amount of health information out there, and a lot of it is not based in science. There's a lot of like majoring in minor things, right, there's a lot of focus on like what's the best superfood or you know, what's the how much caffeine should I have per day? But like, in reality, what I tell people is, let's break this down for you into the main components, and over time, let me educate you on the main components of health, but less not major in the minor things. Let's focus on the twenty percent of the information that's going to give you the eighty percent of the result, right, Like, what are the key two or three things you need to know on each aspect of your health to create a major difference. And that's the Parreto principle, which is where can you expand the least amount of energy to get the most amount of results. And once you get that right, you can absolutely go down the rabbit hole further if you want to. So we start off. I have this thing called wellness wheel, I call it. There are twelve points in the wellness wheel. We start off with the basics nutrition, sleep, and exercise, but then we move on to gut health, immune system health, hormone health, hard health, and brain health. And so then we spend a lot of time talking about each one of those individually and in each one of these categories what I do is I try to frame it as this is a three step process, and the first step is number one, how do we make sure you're not dying from this right? How do we make sure your nutrition is not killing you like you're becoming a metabolic disaster with diabetes, or how do we make sure that your immune system is healthy enough to prevent cancer? How do not die? Basically, the second part of it is how do we improve your health span? How do we keep you as healthy as possible for as long as possible. And then the last part is what's the advanced science out there in the longevity world that we can implement into your life. Once we make sure you're not in trouble and then you've maasured how to take care of your health span yourself, how do we then start applying these these new techniques as new science. So a lot of people come to us and they want to jump straight to like, how how do I do NADIV, how do I do hyperbaric oxygen therapy? I'm like, no, no, no, Let's hold on a second. Let's make sure you're not eating ultra processed food first, because that's what's going to make the biggest difference, right. Yeah, So that's kind of how we frame it, and it's we go down each one of these categories and talk about what's going to make the biggest difference for people.

Fantastic, I think this is I wanted to lay that out for people because I want to be able to understand a you've been on this personal journey yourself. There's a professional shift here as well, because you can see the kind of challenges that come with traditional medicine and how functional medicine is the future, even though it seems like it's rooted in ancient times or an ODA method that's coming back and then looking at these key areas and that's what I want to dive in with you today, if that's okay, Oh, absolutely, in all these areas because I'd love to give people whoever listen to this episode, whether you're watching at home, or whether you're you know, cooking right now, whether you're listening with a partner or whatever it may be. I want this to be the episode that you come back to to learn about these areas of your health so you can become more proactive, not reactive, and get focused on the areas that need help. So really, yeah, let's dive in to Let's first start with nutrition, because I think that it's such a big area of our lives, and I think it's one of those ones that everyone will say, Hey, I was put in for surgery, but I was never really told to change my diet or even even when I went last year, like you helped me through my You didn't perform the surgery, but you helped me through my ernia surgery. And I've spoken that on the podcast a couple of times. And I was never told to change my diet. However by the doctors, you did tell me, and so did Mona. If you had not told me that, it would have been a lot harder to even recover. So even though it wasn't integral to this surgery, it did affect the recovery. And so let's talk about nutrition. It's such a big part of our life. Let's start with what has gone wrong with our food? Like what what has changed about our food that it's almost like a surprise to us today that what we eat is affecting how we feel.

Fantastic, I think this is I wanted to lay that out for people because I want to be able to understand a you've been on this personal journey yourself. There's a professional shift here as well, because you can see the kind of challenges that come with traditional medicine and how functional medicine is the future, even though it seems like it's rooted in ancient times or an ODA method that's coming back and then looking at these key areas and that's what I want to dive in with you today, if that's okay, Oh, absolutely, in all these areas because I'd love to give people whoever listen to this episode, whether you're watching at home, or whether you're you know, cooking right now, whether you're listening with a partner or whatever it may be. I want this to be the episode that you come back to to learn about these areas of your health so you can become more proactive, not reactive, and get focused on the areas that need help. So really, yeah, let's dive in to Let's first start with nutrition, because I think that it's such a big area of our lives, and I think it's one of those ones that everyone will say, Hey, I was put in for surgery, but I was never really told to change my diet or even even when I went last year, like you helped me through my You didn't perform the surgery, but you helped me through my ernia surgery. And I've spoken that on the podcast a couple of times. And I was never told to change my diet. However by the doctors, you did tell me, and so did Mona. If you had not told me that, it would have been a lot harder to even recover. So even though it wasn't integral to this surgery, it did affect the recovery. And so let's talk about nutrition. It's such a big part of our life. Let's start with what has gone wrong with our food? Like what what has changed about our food that it's almost like a surprise to us today that what we eat is affecting how we feel.

Yeah, it's really multi factorial, but it's all happened in the last fifty or sixty years. You look at like obesity rates, heart attack rates, diabetes rates the last fifty years just exponentially increasing. And I think it's a few things that happened. One was there was a little bit of a panic back in the fifties that we weren't going to have enough food to feed everybody, Right, so the governments start putting into place subsidies and laws and bringing corporations together to start mass producing food. And that mass production of food led to overfarming of soil, packaging foods to make them last longer. But then also, you know, you have these packaged foods are not that inspire hiring, So how do you make them taste better? You make them hyper palatable. And then whenever you involve corporate America in anything, right, what's the goal of corporations to make a profit? How do you do that by making things cheaper and making more of them? Right, So, now you have these giant food conglomerates like making tons and tons of food as cheaply as possible, and that means using chemicals, it means using dyes, it means hiring scientists to make it hyper palatable. So even though normally you're you know, you would eat this thing and your body would be like, what is this? This is horrible, and your body would a sense how bad it is for you. Now you can't because the scientists have made it taste good, right, And so you have this massive kind of explosion of ultra processed food. An entire supermarket. You look at the square footage of a supermarket, only the outside of it is dedicated to fresh food. The entire middle is frozen, process, boxed, canned food. Right, And we have so much of it in our society right now that that's really what's caused a lot of the problems. In addition to that, we have food coming from all over the world to us, so as being shipped to us, is being stored, it's being preserved, it's being grown and soiled, that's overfarmed, and so we kind of come to this disaster point where most of the food that we see that is being supplied to our population has become full of toxins and basically not healthy for you. So really we have to really really look at and take a step back. How do we eat fifty years ago and how can we go back to that type of heating pattern.

Yeah, it's really multi factorial, but it's all happened in the last fifty or sixty years. You look at like obesity rates, heart attack rates, diabetes rates the last fifty years just exponentially increasing. And I think it's a few things that happened. One was there was a little bit of a panic back in the fifties that we weren't going to have enough food to feed everybody, Right, so the governments start putting into place subsidies and laws and bringing corporations together to start mass producing food. And that mass production of food led to overfarming of soil, packaging foods to make them last longer. But then also, you know, you have these packaged foods are not that inspire hiring, So how do you make them taste better? You make them hyper palatable. And then whenever you involve corporate America in anything, right, what's the goal of corporations to make a profit? How do you do that by making things cheaper and making more of them? Right, So, now you have these giant food conglomerates like making tons and tons of food as cheaply as possible, and that means using chemicals, it means using dyes, it means hiring scientists to make it hyper palatable. So even though normally you're you know, you would eat this thing and your body would be like, what is this? This is horrible, and your body would a sense how bad it is for you. Now you can't because the scientists have made it taste good, right, And so you have this massive kind of explosion of ultra processed food. An entire supermarket. You look at the square footage of a supermarket, only the outside of it is dedicated to fresh food. The entire middle is frozen, process, boxed, canned food. Right, And we have so much of it in our society right now that that's really what's caused a lot of the problems. In addition to that, we have food coming from all over the world to us, so as being shipped to us, is being stored, it's being preserved, it's being grown and soiled, that's overfarmed, and so we kind of come to this disaster point where most of the food that we see that is being supplied to our population has become full of toxins and basically not healthy for you. So really we have to really really look at and take a step back. How do we eat fifty years ago and how can we go back to that type of heating pattern.

Mental health is now talked about more than ever which is awesome. I mean, I don't have to tell you that it's a primary focus of on Purpose, but on a day to day basis, many people don't know where to turn or which tools can help. Over the past couple of years, I've been working with Calm to make mental wellness accessible and enjoyable, or as I like to say, fun and ease. Calm has all sorts of content to help you reduce anxiety and stress, build mindful habits, improve sleep, and generally feel better in your daily life. So many bite size options from the most knowledgeable experts in the world, along with renowned meditation teachers. You can also check out my seven minute daily series to help you live more mindfully each and every day. Right now, listeners of on Purpose get forty percent off a subscription to Calmpremium at calm dot com forward slash j that's c LM dot com forward slash jay for forty percent off. Calm your Mind, Change your Life. I think that's the hard part, right, Like you just said that, when you go into a grocery store, you're seeing that the majority of is taken up by process foods. People are thinking, well, how do I what do I eat? Because it's almost like we've got so used to eating out of tinscans, boxes, packets, it almost even takes the second to think of what food isn't in one of those, or isn't refrigerated, isn't frozen or whatever it may be. Like, what would you say, taking your eighty twenty principle as you were mentioning referring to before, what is that thing that we can do twenty percent? Because I think when we think about food, it just feels so big and overwhelming, and then the stress of cooking with our busy lives and working and coming home late from work and trying to eat something quickly, like the what's the quick win or what's the small win that we can make?

Mental health is now talked about more than ever which is awesome. I mean, I don't have to tell you that it's a primary focus of on Purpose, but on a day to day basis, many people don't know where to turn or which tools can help. Over the past couple of years, I've been working with Calm to make mental wellness accessible and enjoyable, or as I like to say, fun and ease. Calm has all sorts of content to help you reduce anxiety and stress, build mindful habits, improve sleep, and generally feel better in your daily life. So many bite size options from the most knowledgeable experts in the world, along with renowned meditation teachers. You can also check out my seven minute daily series to help you live more mindfully each and every day. Right now, listeners of on Purpose get forty percent off a subscription to Calmpremium at calm dot com forward slash j that's c LM dot com forward slash jay for forty percent off. Calm your Mind, Change your Life. I think that's the hard part, right, Like you just said that, when you go into a grocery store, you're seeing that the majority of is taken up by process foods. People are thinking, well, how do I what do I eat? Because it's almost like we've got so used to eating out of tinscans, boxes, packets, it almost even takes the second to think of what food isn't in one of those, or isn't refrigerated, isn't frozen or whatever it may be. Like, what would you say, taking your eighty twenty principle as you were mentioning referring to before, what is that thing that we can do twenty percent? Because I think when we think about food, it just feels so big and overwhelming, and then the stress of cooking with our busy lives and working and coming home late from work and trying to eat something quickly, like the what's the quick win or what's the small win that we can make?

Yes? Absolutely, so the twenty percent here is working really hard to eliminate that ultra processed food. Okay, so really focusing on how do you get fresh, organic food into your body as much as possible? And I could tell you if you only make this one change, that's all you need to worry about. You don't need to worry about your protein content and your micronutrients, like all of that will come with just switching from ultra processed food to organic, fresh, whole foods, and then if that's only one thing that you do, you've had a massive win. That's going to give you the eighty percent of the result, as it will force you to learn how to make good food quickly because we're all busy, right, so how do we make how do we make a quick protein shake or how do we make a quick salad and still get the nutrients in that we need to not feel hungry. Once you start doing that, you find that your hunger goes down just exponentially, You don't need to eat as often, and you kind of eliminate you know, snacking is such a huge thing now. It's almost like we're taught that if you're not snacking, you're not going to have enough energy for the day. And that's only because we're snacking on processed food in between eating processed food, right, So really, once you start eating whole food again, you can even a lot of people just stop even eating one meal a day. They go straight into lunch and dinner. I eat protein every morning for my meals. I need to have protein in the morning that most people do. And we could talk about fasting later too, and kind of the change in thought around that, But making that one change is going to give you eighty percent of the result in my opinion and my experience talking to hundreds of people about this over the last year too. And then there's two or three things you can do after that once you got that down, But that would be number one for sure. Two and three Okay, so number two is managing your glucose response curve. Okay, yeah, exactly. So the science has come extremely far in this, and what we know for a fact is, first of all, we know for a fact that metabolic syndrome diabetes is rampant, and it's just getting into more and more communities throughout America all the time. And that's because of things like we talked about snacking, ultra processed food, et cetera. But it's also just people have forgotten how to eat in a way that keeps your glucose curve under control. Now, when I say glucose curve, that means that I'm talking about like actually measuring your glucose all the time and seeing when it goes up and when it goes down. And so there's a device now that you can buy. It's called a continuous glucose monitor have you worn one of these yet?

Yes? Absolutely, so the twenty percent here is working really hard to eliminate that ultra processed food. Okay, so really focusing on how do you get fresh, organic food into your body as much as possible? And I could tell you if you only make this one change, that's all you need to worry about. You don't need to worry about your protein content and your micronutrients, like all of that will come with just switching from ultra processed food to organic, fresh, whole foods, and then if that's only one thing that you do, you've had a massive win. That's going to give you the eighty percent of the result, as it will force you to learn how to make good food quickly because we're all busy, right, so how do we make how do we make a quick protein shake or how do we make a quick salad and still get the nutrients in that we need to not feel hungry. Once you start doing that, you find that your hunger goes down just exponentially, You don't need to eat as often, and you kind of eliminate you know, snacking is such a huge thing now. It's almost like we're taught that if you're not snacking, you're not going to have enough energy for the day. And that's only because we're snacking on processed food in between eating processed food, right, So really, once you start eating whole food again, you can even a lot of people just stop even eating one meal a day. They go straight into lunch and dinner. I eat protein every morning for my meals. I need to have protein in the morning that most people do. And we could talk about fasting later too, and kind of the change in thought around that, But making that one change is going to give you eighty percent of the result in my opinion and my experience talking to hundreds of people about this over the last year too. And then there's two or three things you can do after that once you got that down, But that would be number one for sure. Two and three Okay, so number two is managing your glucose response curve. Okay, yeah, exactly. So the science has come extremely far in this, and what we know for a fact is, first of all, we know for a fact that metabolic syndrome diabetes is rampant, and it's just getting into more and more communities throughout America all the time. And that's because of things like we talked about snacking, ultra processed food, et cetera. But it's also just people have forgotten how to eat in a way that keeps your glucose curve under control. Now, when I say glucose curve, that means that I'm talking about like actually measuring your glucose all the time and seeing when it goes up and when it goes down. And so there's a device now that you can buy. It's called a continuous glucose monitor have you worn one of these yet?

I haven't seen them. Yeah, I think my wife had one.

I haven't seen them. Yeah, I think my wife had one.

Ah, fantastic. It is a game changer as far as I'm concerned. I mean, I don't recommend a lot of like you know, technology and things until it's like really proven and vetted. But I really feel you this is something we've used for diabetics for years now, but finally people are starting to use it in their regular day life. And you don't have to wear it forever. I just wear mine for like six weeks, and I found incredible amounts of information about how to eat. So for example, one thing is, you know, we all sit down and we start with chips or bread, right, it's the absolute worst thing you can do. You want to start with your vegetables first. That puts fiber into your body and slows your digestive track. And then you do your protein and fats, and last is the carbs, okay, because that'll slow the release of glucose from the carbs. That's one of the things you learn from wearing a continuous glucose monitor. You also learn from wearing continuous glucose monitor what foods shoot your glucose through the roof versus you know, rose, anybody else's right, and it's different, Like if you eat a banana, it could shoot your glucose through the roof and your friend no problem at all. And that's because your microbiome, your matabolism is different than every single other person. So you can personalize the foods that you eat to keep your glucose level steady. And if you keep your glucose level as steady as possible day after day after day, and you know, you can cheat. It's not like people don't cheat. We all like to eat to dessert every once in a while or cook it. But it really makes you cognizant of what's happening internally. And you know, we live our life not being cognizant of what's happening internally until we feel really, really bad. This really teaches you, like how your body is reacting to the food that you eat. So I recommend all my patients, you know, six weeks of a continuous glucose monitor really learn how your glucose curve reacts to certain foods. There's a really good book out there, it's called The Glucose Revolution, is very well written. You can read it in like three four hours about how to manage your glucose curve. I love that book. I give it to all my patients as well, and I think you learn a lot. So number two is managing your glucose curve.

Ah, fantastic. It is a game changer as far as I'm concerned. I mean, I don't recommend a lot of like you know, technology and things until it's like really proven and vetted. But I really feel you this is something we've used for diabetics for years now, but finally people are starting to use it in their regular day life. And you don't have to wear it forever. I just wear mine for like six weeks, and I found incredible amounts of information about how to eat. So for example, one thing is, you know, we all sit down and we start with chips or bread, right, it's the absolute worst thing you can do. You want to start with your vegetables first. That puts fiber into your body and slows your digestive track. And then you do your protein and fats, and last is the carbs, okay, because that'll slow the release of glucose from the carbs. That's one of the things you learn from wearing a continuous glucose monitor. You also learn from wearing continuous glucose monitor what foods shoot your glucose through the roof versus you know, rose, anybody else's right, and it's different, Like if you eat a banana, it could shoot your glucose through the roof and your friend no problem at all. And that's because your microbiome, your matabolism is different than every single other person. So you can personalize the foods that you eat to keep your glucose level steady. And if you keep your glucose level as steady as possible day after day after day, and you know, you can cheat. It's not like people don't cheat. We all like to eat to dessert every once in a while or cook it. But it really makes you cognizant of what's happening internally. And you know, we live our life not being cognizant of what's happening internally until we feel really, really bad. This really teaches you, like how your body is reacting to the food that you eat. So I recommend all my patients, you know, six weeks of a continuous glucose monitor really learn how your glucose curve reacts to certain foods. There's a really good book out there, it's called The Glucose Revolution, is very well written. You can read it in like three four hours about how to manage your glucose curve. I love that book. I give it to all my patients as well, and I think you learn a lot. So number two is managing your glucose curve.

Well, that's fantastic. You know what. I love talking to you because you make it sound so simple and accessible, Like whenever I talk to you, I find it so easy to understand what I need to do, why I need to do it, why it makes sense. And I don't need to be as well versed in what you're talking about as you are, right, and it's not overly technical in a way that I can't wrap my head around it. So I love how practical you just made that, especially how we eat what's on our plate, because I think so many of us spend so long trying to figure out like, oh maybe I shouldn't eat that and I shouldn't have that. It's actually the order can make all the difference. And now everyone who's listening or watching, make sure that you don't go and start with the bread or the chips and you know instead, yeah, exactly exactly. That's why they serve it first. Well, now I guess they serves chips and walk first too, But what was the number three?

Well, that's fantastic. You know what. I love talking to you because you make it sound so simple and accessible, Like whenever I talk to you, I find it so easy to understand what I need to do, why I need to do it, why it makes sense. And I don't need to be as well versed in what you're talking about as you are, right, and it's not overly technical in a way that I can't wrap my head around it. So I love how practical you just made that, especially how we eat what's on our plate, because I think so many of us spend so long trying to figure out like, oh maybe I shouldn't eat that and I shouldn't have that. It's actually the order can make all the difference. And now everyone who's listening or watching, make sure that you don't go and start with the bread or the chips and you know instead, yeah, exactly exactly. That's why they serve it first. Well, now I guess they serves chips and walk first too, But what was the number three?

So number three and number three and number four. It can be switched around based on your particular dietary pattern, but I would say number three is making sure you have adequate protein intake. And a lot of people they diet and they not just cut back on the the carbs they eat the fat state, but they also cut back of the amount of protein the eed and you lose weight on the scale, but you're losing more muscle mass and you're losing fat. And that's a travesty because you need your muscle mass to support not just support your bones and give you strength, but it's also one of the biggest organs in your body that's preventing you from going into diabetes, cancer and dementia. So preserving muscle mass is key. So I have all of my patients by this really cool scale that I like. It's called the in Body H two end Scale H twenty end scale, and it's a scale that you step on, but you also grab onto these handlebars and it tells you your skeletal muscle mass. Okay, so you cannot just track your body fat percentage, but also your skeletal muscle mass and Obviously, you want to maintain your skeletal muscle mass, especially the older you get. So the closer you get to forteen and fifty, you need to have a big store of skeletal muscle mass because it's going to decline. We all start declining after the age of fifty, and it takes a lot of protein, a lot of strength training to make up for that decline. And you want to maintain that skeletal muscle mass. Number one thing to do is have one gram per pound of body weight of protein per day, broken up into three to four divided dosages. Okay, so you do that, you step on this scale. I like weighing myself every day. It gives you that accountability factor and you can track the data and make sure you're maintaining skeletal muscle mass and if you need to decreasing fat mass. Now, one gram per pound of body weight, Like people don't really know, like what is that really? So look it up. Most people weigh you know, somewhe around one hundred fifty pounds. Look up one hundred and fifty grams of protein. Look that up on Google and you'll see all sorts of infographics and it's a lot of protein. It's not a small amount of protein, and if you're vegetarian or vegan, you can still do this, but you're going to probably need a little bit more because only about eighty percent of that is bioavailable protein. So you want to maybe even increase a little bit more. And once you see that infographic, once you see your just even like, buy a little scale and measure out one hundred fifty grams of protein, see what it is, You're like, oh, wow, I am really not getting enough protein day.

So number three and number three and number four. It can be switched around based on your particular dietary pattern, but I would say number three is making sure you have adequate protein intake. And a lot of people they diet and they not just cut back on the the carbs they eat the fat state, but they also cut back of the amount of protein the eed and you lose weight on the scale, but you're losing more muscle mass and you're losing fat. And that's a travesty because you need your muscle mass to support not just support your bones and give you strength, but it's also one of the biggest organs in your body that's preventing you from going into diabetes, cancer and dementia. So preserving muscle mass is key. So I have all of my patients by this really cool scale that I like. It's called the in Body H two end Scale H twenty end scale, and it's a scale that you step on, but you also grab onto these handlebars and it tells you your skeletal muscle mass. Okay, so you cannot just track your body fat percentage, but also your skeletal muscle mass and Obviously, you want to maintain your skeletal muscle mass, especially the older you get. So the closer you get to forteen and fifty, you need to have a big store of skeletal muscle mass because it's going to decline. We all start declining after the age of fifty, and it takes a lot of protein, a lot of strength training to make up for that decline. And you want to maintain that skeletal muscle mass. Number one thing to do is have one gram per pound of body weight of protein per day, broken up into three to four divided dosages. Okay, so you do that, you step on this scale. I like weighing myself every day. It gives you that accountability factor and you can track the data and make sure you're maintaining skeletal muscle mass and if you need to decreasing fat mass. Now, one gram per pound of body weight, Like people don't really know, like what is that really? So look it up. Most people weigh you know, somewhe around one hundred fifty pounds. Look up one hundred and fifty grams of protein. Look that up on Google and you'll see all sorts of infographics and it's a lot of protein. It's not a small amount of protein, and if you're vegetarian or vegan, you can still do this, but you're going to probably need a little bit more because only about eighty percent of that is bioavailable protein. So you want to maybe even increase a little bit more. And once you see that infographic, once you see your just even like, buy a little scale and measure out one hundred fifty grams of protein, see what it is, You're like, oh, wow, I am really not getting enough protein day.

I've been thinking about that a lot later myself. I've been looking at that and Roddy and I were talking about it and I was like, yeah, I'm not sure I'm getting as much protein as I need to be getting. And I'm obviously plant based, so that was something that we were diving into. What are the best plant based sources of protein that you're seeing and that actually add up to that amount? Not I know what the sources are, but it's almost like, how do you get that much of it? Yeah?

I've been thinking about that a lot later myself. I've been looking at that and Roddy and I were talking about it and I was like, yeah, I'm not sure I'm getting as much protein as I need to be getting. And I'm obviously plant based, so that was something that we were diving into. What are the best plant based sources of protein that you're seeing and that actually add up to that amount? Not I know what the sources are, but it's almost like, how do you get that much of it? Yeah?

I mean, you know, you know what the sources are, like beans and grains and all, but also I myself and all my vegetarian and vegan friends, I recommend you know Pee protein powder. It's really good. It goes down easily. Put it like you need to add it to like your oatmeal and other other things that you're eating, and you'll you'll start building up, you know. And look, the idea is not to get from like ten grams of protein to day all the way to one hundred and fifty grams. You build up slowly over time, and you see what kind of works for you. All of this needs to be individualized. And that's why I like having like that data point which is the bioimpetent scale that in body scale, because you can see like, oh wow, my scale and muscle mass is going up. I'm doing good. Now, like here's where I need to be, right so you can really personalize it for yourself.

I mean, you know, you know what the sources are, like beans and grains and all, but also I myself and all my vegetarian and vegan friends, I recommend you know Pee protein powder. It's really good. It goes down easily. Put it like you need to add it to like your oatmeal and other other things that you're eating, and you'll you'll start building up, you know. And look, the idea is not to get from like ten grams of protein to day all the way to one hundred and fifty grams. You build up slowly over time, and you see what kind of works for you. All of this needs to be individualized. And that's why I like having like that data point which is the bioimpetent scale that in body scale, because you can see like, oh wow, my scale and muscle mass is going up. I'm doing good. Now, like here's where I need to be, right so you can really personalize it for yourself.

Okay, fantastic, this is this is already helping me. I'm like listening to everything you're saying. This is it's so relatable and so so actionable immediately, which which is fantastic. And I love the and I keep keep please keep sharing like the tools or the the gadgets that we can have or websites, your books, because I want all of our community to feel really supported and go Okay, that's what I haven't read yet.

Okay, fantastic, this is this is already helping me. I'm like listening to everything you're saying. This is it's so relatable and so so actionable immediately, which which is fantastic. And I love the and I keep keep please keep sharing like the tools or the the gadgets that we can have or websites, your books, because I want all of our community to feel really supported and go Okay, that's what I haven't read yet.

Or yeah, absolutely, And I have no financial like hookup with any of these companies. I'll tell you if I do. But this is the stuff that I love and I've seen my patients really take too as well. So I'm gonna I'm gonna blurt them out and do your research, you know.

Or yeah, absolutely, And I have no financial like hookup with any of these companies. I'll tell you if I do. But this is the stuff that I love and I've seen my patients really take too as well. So I'm gonna I'm gonna blurt them out and do your research, you know.

But yeah, let's talk a bit about supplements. And because I think that there's a lot of like mixed messaging out there about what's needed, how much of it's needed. Some people are like, well, none of it really gets absorbed and does it make a difference, And there's always a debate about it. How do you go about figuring out what someone needs as an individual as opposed to just taking what everyone's taking because you keep hearing about it everyone.

But yeah, let's talk a bit about supplements. And because I think that there's a lot of like mixed messaging out there about what's needed, how much of it's needed. Some people are like, well, none of it really gets absorbed and does it make a difference, And there's always a debate about it. How do you go about figuring out what someone needs as an individual as opposed to just taking what everyone's taking because you keep hearing about it everyone.

Yeah, that's such a great question. And we can't even talk about that, Jay without talking about number four on the list, which was vegetables. All right, and I'll tell you why. So the fourth thing, which is as important as protein, is getting enough vegetables in your diet on a daily basis. So do you know how much that is? By chance?

Yeah, that's such a great question. And we can't even talk about that, Jay without talking about number four on the list, which was vegetables. All right, and I'll tell you why. So the fourth thing, which is as important as protein, is getting enough vegetables in your diet on a daily basis. So do you know how much that is? By chance?

I don't. I mean, I have a lot of vegetables, right, but I have no idea, so you're gonna have to tell me.

I don't. I mean, I have a lot of vegetables, right, but I have no idea, so you're gonna have to tell me.

Right, And so a lot a lot of people really know like what's the right amount, And really the amount of vegetables you eat has a lot to do with the amount of fiber intake you need, which ninety percent of America doesn't get enough fiber, and fiber is a critical ingredient of our diet. Secondly, that's for most of our micronutrients and phyto nutrients are is in those vegetables. Thirdly, they just keep you full and satiated all the time as well. So getting enough vegetables in your diet is extremely important. The number that I've seen in a lot of fitness and nutrition gurus talk about is it's a big number. It's like eight hundred grams of vegetables. It's about a quart of vegetables, right, So once again, get your scale and measure this out and see what it is. It's not a small amount. It's like two full salads a day, but that's kind of what we need to work up to. So if you're doing that, the need for supplementation is minimal to none. Actually, I'm not a big supplement pusser. I'd much rather people get it in your diet. The reality of the situation is, however, it's really hard to get that much protein and that much vegetable product into your diet right And of course we can't talk about vegetables without talking about making sure you're buying organic. You know, you're buying as local as possible. And if you can go to EWG dot org Environmental Working Group's website, they'll give you a list of what are the most toxic vegetables and the least toxic out there right now. So look at that website and I'll give you the list. So, if you're not getting enough vegetable intake into your diet, the next step is to add some supplementation to that. The most common supplements I recommend for people are vitamin D. We don't get enough sunlight to produce it. We're not getting enough in our diets, so most people do need some vitamin D. It needs to be dialed in based on a blood test, so you do a blood test. I like the vitamin D level to be around fifty to eighty and the vitamin D form that I like people to take is vitamin D three K two. The K two is also another vitamin added in. It prevents over absorption of calcium with the vitamin D and deposition of calcium in your blood vessels. So vitamin D three K two. Then fish oil supplement as well for the vegetarians and vegans out there. There's some great non fish sources of fish oil as well, so I would do that as well. Magnesium is something that we're all very deficient in, so I would do magnesium as well. And then creatine. Believe it or not, I meino acid that has a lot of research behind it. Do you do creatine? Yes, yeah, five to eight milligrams every morning, just put a scoop in your coffee and mixes in with anything. I think. That's another really interesting good one. And then I kind of then, you know, kind of do it based on what I ate the day before, Right, So if I got a couple of good salads in fine, I don't need to do anything else. If I didn't, I'll take a packet of AG one, which is like a phyto nutrient powder which I really like, and or a multivitamin sometimes as well. I'll do that too. And then protein powders are pretty much always a staple for me as well. That's the other supplement that I use.

Right, And so a lot a lot of people really know like what's the right amount, And really the amount of vegetables you eat has a lot to do with the amount of fiber intake you need, which ninety percent of America doesn't get enough fiber, and fiber is a critical ingredient of our diet. Secondly, that's for most of our micronutrients and phyto nutrients are is in those vegetables. Thirdly, they just keep you full and satiated all the time as well. So getting enough vegetables in your diet is extremely important. The number that I've seen in a lot of fitness and nutrition gurus talk about is it's a big number. It's like eight hundred grams of vegetables. It's about a quart of vegetables, right, So once again, get your scale and measure this out and see what it is. It's not a small amount. It's like two full salads a day, but that's kind of what we need to work up to. So if you're doing that, the need for supplementation is minimal to none. Actually, I'm not a big supplement pusser. I'd much rather people get it in your diet. The reality of the situation is, however, it's really hard to get that much protein and that much vegetable product into your diet right And of course we can't talk about vegetables without talking about making sure you're buying organic. You know, you're buying as local as possible. And if you can go to EWG dot org Environmental Working Group's website, they'll give you a list of what are the most toxic vegetables and the least toxic out there right now. So look at that website and I'll give you the list. So, if you're not getting enough vegetable intake into your diet, the next step is to add some supplementation to that. The most common supplements I recommend for people are vitamin D. We don't get enough sunlight to produce it. We're not getting enough in our diets, so most people do need some vitamin D. It needs to be dialed in based on a blood test, so you do a blood test. I like the vitamin D level to be around fifty to eighty and the vitamin D form that I like people to take is vitamin D three K two. The K two is also another vitamin added in. It prevents over absorption of calcium with the vitamin D and deposition of calcium in your blood vessels. So vitamin D three K two. Then fish oil supplement as well for the vegetarians and vegans out there. There's some great non fish sources of fish oil as well, so I would do that as well. Magnesium is something that we're all very deficient in, so I would do magnesium as well. And then creatine. Believe it or not, I meino acid that has a lot of research behind it. Do you do creatine? Yes, yeah, five to eight milligrams every morning, just put a scoop in your coffee and mixes in with anything. I think. That's another really interesting good one. And then I kind of then, you know, kind of do it based on what I ate the day before, Right, So if I got a couple of good salads in fine, I don't need to do anything else. If I didn't, I'll take a packet of AG one, which is like a phyto nutrient powder which I really like, and or a multivitamin sometimes as well. I'll do that too. And then protein powders are pretty much always a staple for me as well. That's the other supplement that I use.

You're just putting that onto other stuff, Yeah.

You're just putting that onto other stuff, Yeah.

Putting that onto other stuff, putting that into a shake. You know, shakes are very convenient. There's a really good protein powder I like called super Gut. It's actually a resistant starch and a protein powder and fiber all in one like bag. And so super God is a fantastic like rescue product I have, Like if I've been on a plane for eight hours or something, you know, and I just come home and just take down and get my nutrition in and that's pretty much it. You know, there's other things you can do, Like if you're having trouble sleeping, there's Ashwa Ganda, there's glycine. If you're having trouble with stress, Ashaganda is another good one for that. But then I'm really selective about which ones to use.

Putting that onto other stuff, putting that into a shake. You know, shakes are very convenient. There's a really good protein powder I like called super Gut. It's actually a resistant starch and a protein powder and fiber all in one like bag. And so super God is a fantastic like rescue product I have, Like if I've been on a plane for eight hours or something, you know, and I just come home and just take down and get my nutrition in and that's pretty much it. You know, there's other things you can do, Like if you're having trouble sleeping, there's Ashwa Ganda, there's glycine. If you're having trouble with stress, Ashaganda is another good one for that. But then I'm really selective about which ones to use.

Yeah, yeah, great, those are fantastic. That's a really good breakdown for anyone. I mean, I remember when I first started measuring that with Mona is like my vitamin D, which you would never have known if you met me or saw me. It was ten yeah, and it was just like I was living my life like I was on planes I was giving keynotes. I was I was healthy, I was energetic, whatever, and she was just like, I don't even know how you function. I was out of ten. It was like it was and I was unaware.

Yeah, yeah, great, those are fantastic. That's a really good breakdown for anyone. I mean, I remember when I first started measuring that with Mona is like my vitamin D, which you would never have known if you met me or saw me. It was ten yeah, and it was just like I was living my life like I was on planes I was giving keynotes. I was I was healthy, I was energetic, whatever, and she was just like, I don't even know how you function. I was out of ten. It was like it was and I was unaware.

How old were you when you do this?

How old were you when you do this?

This is this is like a year and a half. Oh okay. It was just interesting to me because the only thing I could feel is like I was feeling a bit fatigue, and that was the only thing. And that's why I think that the reason why I'm raising that for my audience and community here today is don't take it for granted, and don't assume that you might be like, oh, I don't need any of these videamin supplements. It's like it could be the tiniest thing that you're experiencing as a symptom. It's important to take it seriously because you don't want to be at a ten.

This is this is like a year and a half. Oh okay. It was just interesting to me because the only thing I could feel is like I was feeling a bit fatigue, and that was the only thing. And that's why I think that the reason why I'm raising that for my audience and community here today is don't take it for granted, and don't assume that you might be like, oh, I don't need any of these videamin supplements. It's like it could be the tiniest thing that you're experiencing as a symptom. It's important to take it seriously because you don't want to be at a ten.

You bring up an extremely good point. A couple points I want to make here. One is you have to become the CEO of your own health. And what I mean by that is a CEO manages a business by looking at numbers on a daily basis. Right, most people manage their health based on a feeling that they have symptoms that they have. They're not looking at numbers. So becoming the CEO of your own health means knowing what are the key KPIs of your health. There's only about ten of them, skeletal muscle mass being one of them, body five percentage being another, Vitamin D level being another. You got to keep that dialed in right, because the other point I want to make with you is that when your vitamin D level is low, like at this age, and you don't take care of it for twenty to thirty years, that's when the lack of vitamin D leads to the higher risk of Alzheimer's, lease to the higher risk of heart attack, least the higher risk of hormone problems. It all started twenty to thirty years before when you barely felt you see what I mean. So looking at those numbers twenty to thirty years ahead of becoming sick is the key to becoming CEO of your own health and then making all those diseases a non issue, Making all the things that people die of a non issue.

You bring up an extremely good point. A couple points I want to make here. One is you have to become the CEO of your own health. And what I mean by that is a CEO manages a business by looking at numbers on a daily basis. Right, most people manage their health based on a feeling that they have symptoms that they have. They're not looking at numbers. So becoming the CEO of your own health means knowing what are the key KPIs of your health. There's only about ten of them, skeletal muscle mass being one of them, body five percentage being another, Vitamin D level being another. You got to keep that dialed in right, because the other point I want to make with you is that when your vitamin D level is low, like at this age, and you don't take care of it for twenty to thirty years, that's when the lack of vitamin D leads to the higher risk of Alzheimer's, lease to the higher risk of heart attack, least the higher risk of hormone problems. It all started twenty to thirty years before when you barely felt you see what I mean. So looking at those numbers twenty to thirty years ahead of becoming sick is the key to becoming CEO of your own health and then making all those diseases a non issue, Making all the things that people die of a non issue.

Fantastic. Yeah. No, I couldn't agree more And I'm so glad you made that connection because I think it often when you find it out long term. You didn't feel as like a surprise, right, But actually it is. And if you're looking at the numbers, and I think we just haven't been trained to look at our health in terms of numbers, like you'd measure your height growing up, or you'd measure your weight growing up, but those are such poor indicators of health in and of themselves without looking at all of these other metrics that we're talking about here today, whether it's your glucose levels, whether it's your vitamin D levels, magnesium in se try, you mentioned so many other vitamins and supplements. I just don't think we're trained to know where to look and what to look at, and therefore we're basing it on I feel tired today, I feel and I think this is something I want to mention as well, that the mind and the body are so connected. But I think so often our physical challenges we think are a mental challenge. So we think we're tired because we have we're not focused enough, or we're not excited enough, or we're not motivated enough. We make the physical issue a mental issue, but it isn't. It's purely a physical And I know that because I feel so purposeful and love what I do, and I'm so joyful about it, and I'm so excited about it. So if my body's not working to the degree I want it to, I'm very clear that you can have all the mental stuff down, but if you're not taking care of your body, it doesn't just you can push it a bit further, but that's not going to get you up the hill.

Fantastic. Yeah. No, I couldn't agree more And I'm so glad you made that connection because I think it often when you find it out long term. You didn't feel as like a surprise, right, But actually it is. And if you're looking at the numbers, and I think we just haven't been trained to look at our health in terms of numbers, like you'd measure your height growing up, or you'd measure your weight growing up, but those are such poor indicators of health in and of themselves without looking at all of these other metrics that we're talking about here today, whether it's your glucose levels, whether it's your vitamin D levels, magnesium in se try, you mentioned so many other vitamins and supplements. I just don't think we're trained to know where to look and what to look at, and therefore we're basing it on I feel tired today, I feel and I think this is something I want to mention as well, that the mind and the body are so connected. But I think so often our physical challenges we think are a mental challenge. So we think we're tired because we have we're not focused enough, or we're not excited enough, or we're not motivated enough. We make the physical issue a mental issue, but it isn't. It's purely a physical And I know that because I feel so purposeful and love what I do, and I'm so joyful about it, and I'm so excited about it. So if my body's not working to the degree I want it to, I'm very clear that you can have all the mental stuff down, but if you're not taking care of your body, it doesn't just you can push it a bit further, but that's not going to get you up the hill.

So you're absolutely right this. When your brain starts feeling it, usually your body is in big trouble. That's when you start feeling it. So, you know, I think your point about the numbers is so it resonates with me because that's what happened to me when I became sick. I outsourced my numbers to my primary care doctor and my you know, concierge medicine doctor, and they got my numbers back. They looked at them, and you know, you get these if you've ever seen your blood work sheet, like if something is out of range, it turns red. Otherwise it's all black. It's all like a bunch of numbers. Right, And so because things were like barely in the red and not moving, they decided not to even talk to me about them. Right, But in reality, things were changing for a long time and going in the wrong direction. And that's because Western medicine can't really do anything about that number until they can prescribe you a pill for it, and that pill only comes when it is disease time. That's the problem. And I also think people get overwhelmed with the numbers because you know, most people, you don't know what these numbers are mean. So what I really try to do with my patients is give them like ten numbers. These are the ten numbers you need to watch and why. And I think that makes it a lot easier for them. So I give them a spreadsheet, I let them watch their own numbers. And I think it's important for them to watch their own numbers rather than outsource their health to their physician, because they need to know what the optimal ranges, not just a disease range. Right, So let me just give you one more real quick on the glucose because it's a really important one. It's a hemoglobin A one C and you probably heard of this before too. It's a measure of your last three months average of glucose and you're pre diabetic when this number is five point seven and you're diabetic when it's six point five or above. My number was five point seven and he just put me on a medication. But five years ago I had measured this with my doctor and it had gone from four point seven to five point zero to five point two to five point three to five point four, and no one said anything to me, you know, And I could have done something about it back then before I had to. Now it's an emergency, right, So I think that's another number of people should watch nutrition wise. Is that hemoglobin a one cee number. And I guarantee you if people call their doctors and ask for their latest blood work result, it's on there, or it should be. If it's not on there, you have a bigger problem. But it should be on there and you'll see kind of where you're at. You know.