5 Nutrition EXPERTS: The SHOCKING Healthy Foods That are Making You Fat (Food Lies HIDDEN From Us!)

How many times have you promised. yourself that this is the year you're. going to change to a healthy diet? Maybe. it's been your New Year's resolution, maybe it's been a goal before the. summer. Whatever it is, I want this year. to be the year that you finally achieve. it. Do you feel like you try and eat. healthy, but you're constantly tired by. 3:00 p.m.? Or maybe you're trying to cut. out junk food, but you're finding it. really difficult. Or maybe you're. someone who wakes up in the morning and. always feels bloated. You even took it a.

step further and had the labs done that. were fine, but you knew something was. off. Or maybe you're one of those people. who's thinking, "Jay, I need to get a. gut test. I need to know what's going on. because I'm not feeling great." If any. of those are true for you, this episode. is for you. The number one health and. wellness podcast. Jay Shetty. Jay. Shetty. The one, the only, Jay Shetty. So, why did we put this episode. together? I know that the amount of.

information out there on how to be. healthy and what you should eat or not. is so overwhelming. There are so many. podcasts, there are so many articles, there is so much advice, even short. 30-second TikToks telling you what's. perfect for you. What I wanted to do was. help you understand how there is no. one-size-fits-all. I wanted you to hear. from the best experts we've had on the. show so that we can simplify and clarify. some of these things that feel really.

complicated. So much of what we eat is. marketed as healthy, but it's often. working against us. Today's guest break. down how to read your body's signals, improve your diet with protein and. vegetables, and choose supplements that. actually support your goals. Whether. you're trying to feel better daily or. prevent chronic disease down the line, these insights will help you make. smarter, and most importantly, sustainable nutrition decisions. I can't.

wait for you to hear it. One of the biggest things I've learned. about health. is that the more proactive you are, the. more prepared you are. I'm sure you felt it before. You feel. healthy, you feel good, you get a test. done, and then you're wondering, "How. did I not know that? How did I not feel. that? How did I not see that?" Now, some. people are scared of getting test done, scared of getting their lab results. But, here's the reality. It's much. scarier being surprised or shocked by. something in the future than it is to be. aware right now and start making.

changes. This clip is from Dr. Casey Means, who. talks about how we can be proactive and. how we shouldn't wait for illness to. start caring. I hope this inspires you to get more. data, to get more tests done, so that. you can be proactive in your health. journey. Remember, you're the only. person who has to live in your body, with your body, and whatever you're. going to go through. Let's not set ourselves up for failure. Let's be prepared for a long, healthy.

life. I wanted to talk to you about this. because a lot of people have said this. to me, and. I just invested in a company called. Function Health. I don't know if you've. come across them. And. Love them. Okay. We're both investors. So, I just invested in a company called. Function Health. I've known Dr. Mark. Hyman for a few years, um met the wonderful team, and I was. very passionate about how they were. allowing people to do, I believe, 200. biomarkers at $500 a year, which to me.

felt like a great investment. I think. one of the things I want to help people. with is, "What do you do with those 200. biomarkers results, the blood test, the. biosensors?" Like, I think a lot of. people, again, look at that list, and. you're like, "Well, where do I go from. here? Like, where do I start? What do I. do? What is HDL mean and what does, you. know, home IR mean and what does, you know, uric acid? Like what is all of this. stuff? It's so out of our vocabulary and.

like you said, 99% of doctors, in the. book you talk about this, 99% of doctors. don't understand it or will say don't. worry about it. That's that's what I've. been told as well many times before I. was able to start getting tested by my. holistic doctors, all I was hearing is. don't worry about it. Don't stress about. it. It's not a big deal. You're young. You're healthy. And I'm like, I know I'm. young and healthy but I want to stay. young and healthy and I believe that. requires a bit more effort than me. saying I'm young and healthy, it doesn't. matter. And I've learned about early. stages for me of LDL, of.

my predisposition to diabetes because of. my heritage and you know, there's so. many things that I'm so happy I know. about today which has reduced my intake. of certain things that I love or I enjoy. or I've been addicted to for years. What. whatever it may be. So, how do people. make sense of what to do with those 200. biomarkers? The first thing I want to. say is that the system, again, benefits off you thinking it's really. complicated. It is not that complicated.

Everything I learned about how to. interpret lab testing I learned after. medical school. I learned to do my own. research and I think that every every. American adult is totally capable of. understanding their basic biomarkers and. in fact, we must. And so, what I would say is start simple. and start free. Every year, if you go to the doctor, they're going to order. a very basic set of tests that usually. involves a cholesterol panel.

and a fasting glucose test. They're. going to take your blood sugar your. blood pressure as well. So, a lot of. people might be asking, how do I figure. out if I have good energy or bad energy? And it's very simple. You start with. five essentially free biomarkers. Fasting glucose, triglycerides, HDL. cholesterol, waist circumference, and blood pressure. They generally come standard on a. physical. And if you have a fasting glucose less. than 100 mg / dL, an HDL cholesterol.

above 40 for men or 50 for women, triglycerides less than 150 mg / dL, a. blood pressure less than 130 over 85, and a waist circumference less than 35. for women or 40 for men, and you're not. on medication, you. by our. standard criteria, fit the category of. essentially having good energy. That is. essentially saying you are metabolically. healthy. Shockingly,

people who meet all five of those. criteria not on medication currently. comprise less than 6.8%. of American adults. 93.2%. of American adults, based on the most. recent research, have at least one of. those metabolic biomarkers off or not in. the optimal range. So, that's just step one. It's just know. where you stand. And you can literally. like log into your electronic health. record right now and get a get a tape. measure for your waist and and figure. out those things.

And I think a simple way just I'll just. simply say kind of what those those. tests mean. So, fasting glucose, like I. mentioned, if that's rising in the. blood, it's a symbol that deep inside. your cells, the mitochondria are. overwhelmed. The mitochondria are. overwhelmed from all the lifestyle. things we talked about that are under. our control, and they are saying we. cannot process any more of this into. energy, therefore we are blocking it. from coming into the cell, therefore it. rises in the bloodstream. That's why. fasting glucose matters. It is a sign.

that deep inside the belly of your cell, the cell is overwhelmed and is blocking. the entry, so it's rising in the blood. Triglycerides are totally related to. that because when that glucose is high. and has nowhere to go and isn't is. converted in that miraculous cosmic. process to human energy, it converts to. fat, so it can be stored cuz the body. does not want the blood sugar to be. super high. High blood sugar is a. problem in lots of ways. It sticks to. things and causes dysfunction. It causes. inflammation. So, the body converts it. to fat and stores it in within cells or. in fat cells. So, that's what.

triglyceride means. Triglycerides is. basically saying. there is, again, damage within the cell. The cell is overburdened. And. we are becoming metabolically. dysfunctional, so we have to print fat. to take care of this excess that we. can't process. HDL is a helpful part of the cholesterol. family, high-density lipoprotein. cholesterol. It's a type of cholesterol. uh lipoprotein, so a molecule that. floats around in the blood that actually.

takes cholesterol from the arteries back. to the liver to be processed. and excreted. So, it's it's a way of. taking it cholesterol from where it. could be causing in the blood vessels. and putting it back to the liver. And. unfortunately, when the liver becomes. dysfunctional because of the way we're. living today and becomes filled with fat. due to the other due to the due to what. I just spoke about with triglycerides, this process of creating the right. amount of HDL gets dysfunctional and we. start to see HDL decline and that's a.

problem. So, HDL is {quote} {unquote}. good cholesterol and when it's low, that's basically means that we can't. pull the damaging cholesterol from the. blood vessels back to the liver. So, simply put, that's like that's a lot of. what you need to know about metabolic. biomarkers. There are so so so many. more, but um and then waist. circumference, that one's kind of. interesting because. it's it's really a proxy metric, waist. circumference, for how much fat is. around your internal organs. This is a.

type of fat that we're hearing about. more and more called visceral fat. There's three types of fat, subcutaneous. fat, which is the fat you can see. It's. the fat that, you know, we kind of try. to get rid of cuz we don't look as good. in a bathing suit. It's actually not the. fat that's going to kill us. You know, this fat, it's not going to kill us. Then there's visceral fat, which is the. fat that is around our organs that makes. the organs dysfunctional. And then. there's intracellular fat, which is. literally fat that's built up inside the. cell that causes massive dis-. dysfunction. Visceral fat and.

intracellular fat are the two types of. fat that are going to shorten your lives. your life, and those are both driven by. insulin resistance, that process that we. talked about that is fundamentally. rooted in mitochondrial dysfunction. So, the waist circumference is just a way of. basically telling you how much fat is. around my organs and therefore. how insulin resistant might I be. And then the last one is the fifth one. that I spoke about, which is blood. pressure. And blood pressure, again, it roots right back to glucose. and insulin and metabolism. As our.

insulin levels in the body rise, and. they rise, again, just let's make it. really simple. The cell, the. mitochondria is broken. It's not working properly. It can't. process the glucose. It creates insulin. resistance because insulin resistance. cuz insulin is the hormone that's. secreted to help glucose get into the. cell. But if there's an insulin block, essentially, the insulin can't do that. job and glucose rises in the blood. But. this the the body's like, "Oh, no. The. glucose is rising. We need to actually. secrete more insulin to drive glucose.

into the cell, which of course adds more burden to the. mitochondria. So, insulin levels rise. Well, when insulin levels rise as a. compensatory mechanism for this. mitochondrial dysfunction and the rising. glucose levels, another impact it has is to block nitric. oxide production. And nitric oxide. is the chemical in the blood that. dilates our blood vessels and keeps our. blood pressure under control. So, hopefully it's a little complex, but.

those five things all link back to the. exact same thing, which is mitochondrial. dysfunction, which is caused by the. lifestyle pillars we talked about. So, just to summarize those five simple. tests that usually come on every annual. physical are the best place to start. Understand where you where you stand on. those compared to the ranges I. mentioned, and that will give you a. sense of of where you are. And then, it's really implementing the basic diet.

and lifestyle strategies to give your. body what it needs so we can free up the. strain on the mitochondria and bring. those things down. They will all start. coming back into normal range as you. free up the mitochondria to do better. work, which we do through our daily. choices. Just quickly speaking to. Function Health, that is like the next. level, and that is. if it's something that's accessible to. you, I recommend every single person in. the world do this if they can, cuz it's. over 100 biomarkers, like you said, for. less than $500,

less than the co-pay that you would pay. at the doctor's office for like 10 labs. And what that will do is actually give. you a hyper granular picture of what's. going on inside your body and your. metabolism. And I mentioned that there are three. hallmarks of bad energy. There's chronic. inflammation, there's oxidative stress, and there's mitochondrial dysfunction. And the beauty of the Function Health. test is that they actually have tests. that will tell you about each of those. So, you can really know what's going on, and beautiful functional medicine. interpretations that actually help you.

understand. what what they mean. But I think I think. something that's, again, hopefully. empowering and not too scary is that. at the best hospitals and medical. schools in America, like Stanford, where. I went to medical school, doctors are. not learning how to interpret lab tests. in a way that will help you be empowered. to live a healthier life. We are only.

learning a very algorithmic way of. looking at lab markers in isolation in. order to prescribe medications. If LDL. is high, prescribe a statin. If glucose. is high, prescribe metformin. And so on and so forth. And what's. really interesting is that for the. biomarkers that we do not have a good. drug for, we ignore them. Like. triglycerides. You rarely hear about. triglycerides, even though they're more. associated with heart disease than LDL.

We only hear about LDL because we have a. medication for it. If uric acid is high, here's allopurinol. So, we focus on the. biomarkers that have a drug for them. And what they don't learn is how to look. at the labs in concert with each other. to read the tea leaves of what the labs. are saying together to tell you about. your core physiology. So, what I just. shared with you about fasting glucose, triglycerides, HDL, blood pressure, and. waist circumference is frankly more than. what we even learn in medical school of.

how they all relate back to metabolic. dysfunction. And so, I think it's just. really important for everyone to find. the resources like the book that. explains it in clear detail. And you can. sit down with the book and your lab test. and understand for yourself where you. stand. Absolutely. And And trust me, it's like. for anyone who's listening and feeling. like it's challenging, I've been. learning all about this myself for the. past couple of years. And while I could never explain it as. well as Casey does or or even begin to. try and understand it as deeply as you. do, I've noticed how some of these very.

simple lifestyle changes have shown me. big changes in how I feel. And I wanted. to focus on some of those with you that. you break down. One of the big ones that. I've struggled with for a very long time. because I remember. feeling like I had to do this quick and. fast forever. You talked about eating. slowly, which I think sounds like the. easiest, simplest, but underestimated. habit. So, could you walk us through. that? This is also my biggest challenge as. well. Especially as a surgeon, like I just. would wolf food down and research.

strongly shows that the people who eat. the slowest have a four times less. likelihood of developing metabolic. syndrome than people who eat the. fastest. So, literally, this has nothing. to do with what you're eating. It's how. you're eating. So, this should be very. empowering for people cuz it's like even. if you don't want to change the actual. food, change the speed at which you're. eating and that does change everything.

The average American family is eating. fewer than three meals per week at a. table with the family. Like this is this. has become so normal now that we don't. eat with other people, we eat in our. cars, we eat while we're walking, we eat. on the go. And I think just the key. message here is that the more you can. invest in sitting down at a table and. eating slowly and mindfully, it's.

literally going to have a profound. impact on your core metabolic health. If. you're like me, I spent a long part of my life addicted. to sugar. I wanted a sugary breakfast. I. wanted to have a dessert every day. I. was addicted to sugar for a long, long. time. And even today, it's a craving. that I really, really have to work on. And by the way, I'm not alone. We've. been programmed this way. All of our. healthy breakfast foods are packed with.

hidden sugar. Everything today has so much sugar in it. and people will even convince you that. sugar's fine. It's not that bad. But the. truth is spikes in our glucose, our over. intake of processed foods, which are. packed with those hidden sugars, are. what's causing our crashes and later. down the line illnesses and diseases. that we don't want to have to go. through. My next guest. is one of my favorites of all time. Jessie Inchauspé, also known as the.

Glucose Goddess, gives the most. practical, simple, daily habit changes. You don't need to buy anything, you. don't need to learn a new skill, you can. start applying these insights right now. and it will change your life. I've been. following these words as closely as. possible and I felt the benefits and I. can't wait for you to feel it as well. If you feel like you're struggling with. your sugar intake, your cravings, your. crashes, this clip is for you.

What are some of the hidden. places glucose is that we may not see or. may not understand that we can't figure. out on a day-to-day basis because I feel. like when I went to that test of the no. sugar cereal, in my head that didn't. have glucose, only for me to understand. it was the rice that it was made from. that was having that impact on me. So, where where else are there any others. that you know that are hidden? Actually, breakfast food is usually a top. offender, right? So, orange juice, fruit.

smoothies, breakfast cereal, even if. they say no sugar or low in sugar, that. doesn't mean they don't contain glucose. It just means they don't contain any. table sugar, but they could also contain. sugar from fruit, which is {quote}. natural. So, it doesn't have to be claimed as an. added sugar in the package, right? Breakfast foods, huge, huge, huge. offenders. And then, kind of like funny things that. you wouldn't expect, like eating a lot. of grapes. Yeah. If you eat 50 grapes, that's actually a lot of sugar because. the fruit that we eat today has been.

bred to be extremely high in sugar and. concentrated in sugar. But, I think. breakfast foods are one of the biggest. ones. Oh, also dried fruit. Mhm. People. don't realize that it's not because. something comes from fruit that it's. good for you. Mhm. Dried fruit or fruit. smoothie or fruit juice can contain, you. know, tens and tens of grams of sugar, even though it originally came from a. fruit. But, your body doesn't care. whether sugar came from an orange juice. and is now in an orange juice or whether. sugar came from a beetroot and is now in.

a can of Coca-Cola, right? Those sugar. molecules will both lead to a glucose. spike. Yeah, and it's interesting. because I think the way we've been. trained to have a sweet breakfast, I've. switched to savory breakfast last year, and that's something you are a big big. big proponent of. Yeah, talk to us about that switch. Well, listen, the glucose spikes that we. experience after breakfast is going to. control the rest of our day. So, if you. eat in the morning something that is. pure glucose, like most of us do, right?

I grew up on orange juice and Nutella. crepes, so I know. Sounds amazing. It was amazing, but then at 10:30, I was. exhausted because I was crashing. My. glucose levels were crashing, and I was. super super hungry because after a big. spike, you experience a big crash, and. that crash activates the craving center. in your brain and literally it tells. you, "Jay, go find some chocolate." You. know, and you cannot resist. that voice sounds like. And you cannot resist that urge. So, your breakfast, if you're having a big. glucose spike at breakfast, you're. setting yourself up for a day of.

cravings, fatigue, inflammation, and. you're going to feel quite awful. An important switch to make is to switch. from a sweet breakfast to a savory. breakfast built around protein, right? Whatever kind of protein you like, maybe. it's dairy, maybe it's tofu, maybe it's. protein powder, maybe it's leftover fish. from last night, maybe it's eggs, whatever kind of protein you want, that's going to keep your glucose levels. nice and steady. Add some healthy fats. in there, and you can have some starch. like a slice of bread for taste, but. importantly, a savory breakfast contains.

nothing sweet except if you want some. for taste, some whole fruit, right? And. you know, all those sweet breakfast. foods that you love, you don't have to. say goodbye to them completely. The best time to have them is for. dessert after lunch or after dinner. Mhm. Because if you eat something that. contains a lot of glucose, something. starchy or sweet, after a meal, the glucose molecules are not going to. arrive as quickly into your bloodstream. because there's already going to be food.

in your stomach. The worst time to eat. starches and sugars is breakfast. Mhm. Cuz your body is super empty. So, anything you eat goes to your. bloodstream in a second, right? But, it's actually the meal of the day where. most of us eat just starches and sugars. Yeah. Think about the typical breakfast. Orange juice, oats with honey on them, breakfast cereal, you know, fruit. smoothies. Oatmeal with raisins, exactly. Exactly. And then you wonder why most of. us feel so terrible throughout the day.

Why it's 4:00 p.m. and we're exhausted. and we need coffee or Red Bull. We have. cravings all throughout the day and even. at night. Your breakfast controls how. you feel for the whole day. Mhm. And I. think switching from a sweet breakfast. to a savory breakfast. is almost like, you know, in the movies. when they go through the mirror, it's a. parallel universe. Yeah. Yeah. And you really feel so. different. Absolutely. So, so, so different. All of a sudden. you have steady energy, your brain is. clear, you feel good, you feel like. yourself, you're not controlled, you're. not a victim to these cravings anymore.

Yeah. I found though that as someone who. has had cravings for a long time or. lived in that sweet cycle, there's been a lot of withdrawal. symptoms. I think when people stop. eating sugar, I've definitely. experienced headaches. I think some. people experience very low energy. Someone was telling me earlier today. that they feel nauseous or sick. Like. there's a lot of different things that. come with it. Talk to us about why it's. so addictive. Yeah. Obviously beyond the. fact that we love the taste of it. Why.

is it so addictive and how do. How does it cause the symptoms? Yeah. I think what you're talking about. is if somebody goes cold turkey and just. completely cuts things out. And that's. not actually something that I recommend. I think that again, like I don't have. that kind of willpower and I want to. help people improve their health without. having to give up the sugar. So even if. you delay the sugar from breakfast to. after lunch as dessert, you're not going. to get all those withdrawal symptoms. You're still going to be able to enjoy. it and get the dopamine but with less. impact on your glucose levels. And.

listen, sugar is addictive, right? And. that dopamine. is very, very, very, very addictive. And. as human beings, eating something sweet. is a very easy way to get a hit. Now, what you're talking about can also be. due to if somebody completely cuts out. carbs. So starches and sugars. completely. Let's say from today to. tomorrow you cut out all carbs, that can cause issues because if you've. been eating carbs your whole life, your. body expects these carbs every two to. three to four hours and your body's. actually just burning glucose for.

energy. So all of a sudden, you cut off. its supply of glucose and it becomes a. little bit stressed out. Especially if. your body's not used to also burning fat. for fuel. In a healthy body, you can. switch from burning glucose for energy. to burning fat for energy easily. So. either you eat glucose and your body. gets energy that way or you're not. eating and your body's burning fat. In. most of us, we're eating every two to. three to four hours some carbs and so. our body doesn't know how to burn fat.

for fuel anymore. It doesn't have that. muscle. So the idea is to train it. slowly to be able to do that. Not to. just cut out completely the glucose. You. know, cut the grass from under the foot. too quickly. That's going to be. difficult. Yeah, and I think that's one of the. biggest challenges, right? Because when. it comes to New Year's resolutions or. when it comes to changing habits, we. often think we have to go in or out. I hate that and diets, you know, they. don't work. They're super stressful. They're actually a pretty strong way to. control women. Like I have been from.

from the moment I was a teenager, the. magazines are telling you lose 5 lb in a. day, you know, lose your belly before. summer. You're bombarded by these. messages. They make you feel inadequate. if you're not on a diet. I mean, it's. pretty messed up. The amount of fat on. your body or how much you weigh is not a. good representation of the internal. health of your body, right? Absolutely. And if you're just focusing. on I want to lose weight, I want to lose. weight, there are very unhealthy ways to. do that that might actually make your. health way worse. Mhm. What I like to teach people is.

these simple hacks. So, savory breakfast. is very important one. Eating sugar as. dessert instead of on an empty stomach. is another key one. And these hacks are. going to help your body on the long term. and create better health from within. And you might lose weight. For example, in my experiment, about half the people. lost some fat on their body without. trying to, without counting calories, without cutting out foods, just because. naturally that's where their body wanted. to be and it readjusted, right? But the. objective is not weight loss. The.

objective is being craving free and not. feeling victim to finding sugar three. times a day or not a victim to the pot. of ice cream at the back of your freezer. after dinner. Good energy so you can. actually live the life you want to live. and go after your dreams, you know? That's the point. And play with your. kids and have time for yourself. And. then improving any medical condition you. might have. From mental health through infertility. to diabetes. Weight loss consequence. That's not the whole point. Yeah, it's. not a diet, you know? Yeah, and it's a. different shift in mindset really. because.

you're saying that a lot of us are. addicted to weight loss, weight gain or. something like that. And you're actually. saying, well, let's make it about. energy. Yeah. Let's make it about focus. Let's make it about time. health. Health, yeah. Yeah, which is. which is. which we just haven't been trained to. think that way. You know, we haven't. Even I grew up. always feeling like, oh, if I didn't put. on weight, then I must be healthy. And. that's such a. I mean, it's such a rudimentary belief. around what health and well-being is. Absolutely. And it's shifting. You know, we're now understanding. that's not the way to go. We need to.

focus on health, not body size or. body weight. What should someone eat at 3:00 p.m. when they're tired? Because everyone has. that post-lunch, you know, slump. Well, they do. They do, but it actually can go away. If. you steady your glucose levels and if. you no longer have these spikes, you don't have to feel that post-meal. slump anymore. Cuz generally that slump. comes from your glucose having spiked. and now dropping. Because after every. spike, there's a drop. And this drop can.

make you feel really, really, really. tired. So, if you feel those symptoms of. the post-meal crash, the best thing to. do is to start with your breakfast. So, have a savory breakfast. Then the second. thing I would recommend is at the at. lunchtime, make sure that you start your. meals with a specific specific type of. ingredient that is going to help balance. your glucose levels. And before I tell you what that is, I. want to tell you about this amazing. research study, Jay. So, researchers.

looked at a meal. and they found that if participants ate. the elements of that meal in a specific. order, they could reduce the glucose spike of. the meal by up to 75%. Huge. That's huge. Without changing how much they're. eating, without changing what they're. eating overall, just by changing the. order. And when I was in school, I remember. biology teachers telling us, "Oh, when.

you eat, it all becomes a big soup in. your stomach." And so I thought, "How is. this possible? How can the order in. which you eat the elements of meal have. an impact?". So, the research is fantastic. It turns. out that when you start your meals with. vegetables, the fiber in the veggies, when you eat. it first, has time to coat your upper. intestine and create a sort of. protective mesh, okay, like a shield on. the walls of your intestine. And that. shield then slows down how quickly the.

rest of the meal is going to access your. bloodstream. How quickly the molecules. from the rest of the meal are going to. make their way into your bloodstream. And so veggies first is this very. important hack. Now, the scientists. Really? Because you hated them. And you know, actually, so when you go. to restaurants, they often give you. bread at the beginning of the meal. And actually, it's pretty smart. So I. think there's a whole conspiracy here.

Because if you give people some bread at. the beginning of your meal. So you're. super hungry, you eat the bread. Bread. is starch, it turns to glucose. So very. quickly you experience this glucose. spike. And about 90 minutes later, you're crashing. And that's when the. waiter comes over and is like, "Hi, anybody would like some dessert?" And at. that point, you're feeling this intense. craving for sugar because of that. glucose drop, so you're going to order. dessert. Yeah. But the best thing to do actually. is to delay that bread and first have.

your veggies, and then have your main. dish, and have the bread, you know, during the main dish or after the main. dish. And that way, you can still enjoy. the bread, but the glucose molecules are. going to be protected by that fiber mesh. and not going to create that big of a. spike. So you won't feel those cravings. 90 minutes later. You won't feel the. energy crash. So that's another super. important hack. And if you do nothing. else, just at your next meal, eat what you would normally eat, just. add a plate of vegetables to the. beginning of your meal. And it can be three baby carrots, it can.

be some beautiful roasted cauliflower. with tahini or whatever, it can be some. salad, it can be any sort of veggies you. have in your fridge, and tomatoes count. as well. And you'll see how different. you feel after the meal. No crash, no. cravings, and you know you're also. helping your body become healthier from. within. And interestingly Jay, this hack. actually has a lot of parallels in. cultural habits. So, you know, I'm. French and in France we have this. tradition of crudités at the beginning. of a meal, which is raw veggies.

In Italy, they have antipasti, which is. generally vegetables at the beginning of. the meal. In the Middle East, you. usually start your meals with herbs. eaten by the bunch. So, none of the stuff I'm talking about. is that revolutionary. It's kind of. common sense, but we've lost touch with. these traditions and now we understand. the science behind them, so I want us to. bring them back. So, you already said. that we have too much information on. health and nutrition, or there's lots. out there. And a big part of that is we.

have a lot of information about vitamins. and supplements. And there are so many. on the market, it's hard to know what we. actually need, what's right for us. And. if you're someone who's trying to figure. out how you can boost your energy, boost. your immune system, and stay healthy, and want to know which vitamins and. supplements you should be on, this clip. is for you. This next clip is from. cleanse expert and holistic nutritionist. Alyssa Goodman. It's going to help you. figure out which vitamins you should be.

taking, which supplements you should. avoid, and what you should look out for. on the packaging, and the key nutrients. we all need to live healthy, energy-filled lives. If you're trying to. figure this part of your health out, listen to this now. So, walk us through. in a practical sense, how does someone. make a choice? What do they need to read. on the back of a a box or a bottle with. vitamins and supplements? Like, what. should they be looking for, and what. should they be looking at to make sense.

of it from a technical standpoint, not. just the intuition standpoint? Yeah, that's a great question. Because. you want to have as least fillers and. additives in that supplement as. possible. a filler in an ad? So, filler is like something that just. fills up the supplement, you know, it's. like a, you know, crystalline cellulose. is a. is a filler. Um, not all the supplement. is going to be the B complex, but they. need other things, you know, to bind the. B's, you know, for that for you to be.

able to digest them. So, a lot of times, you know, or like it's expensive to have. the supplement be all, you know, liposomal C or B or whatever or vitamin. D. So, a lot of times they add that the. additives so that it isn't as costly. Mhm. So, it really is a struggle because. a lot of people don't do well with these. additives and they don't know that. So, microcrystalline cellulose is one that's. in a lot of supplements and it gives you. digestive issues if you're taking too. many. So, you could see a lot of.

people's supplements and they can all. have micro microcrystalline cellulose. I. mean, it's wild. So, it or soy lecithin, you know, or just these additives just. like in foods, you know, it kind of. maintains the shelf life of the. supplement as well. So, it's hard to. find supplements without that. Cuz. they're costly and a lot of people can't. afford that. Right. So, that's why, you know, I try to go. more like with the food and that, you. know, lead with the food and then. supplements come second. Right.

are some supplements out there that we. absolutely do need. You know, vitamin D. is one of them. I mean, since COVID, the. studies that have been done on vitamin D. and especially liposomal D cuz liposomal. is a phospholipid outside of a, you. know, supplement and basically is better. to absorb, easier to absorb like. liposomal C and liposomal glutathione, all those things. And so, basically, you. know, D when you raise your D levels, you can lower your cholesterol. Actually, you raise your D levels, it's. better for your immune system, it's.

better for cognitive function. People. don't realize that there's a vitamin D. cell receptor in every cell in your. body. So, you know, there's that. It's. omega-3s. It's you know, it's magnesium. And like there's certain things out. there B B complex for stress. Yeah, I don't one thing I definitely. didn't realize until I really got on a. good regime of supplements and vitamins. was just how much harder I was working. to feel good. Right. Like it was I I just thought it.

was a mental battle. And so I was. fighting the mental battle every day. with meditation and mindfulness and. everything else. And then I realized I. was like, actually I would have been a. much better meditator if I just took. supplements and vitamins early on. because then your body's actually. helping you with that focus and with the. physical activity or movement and. exercise, right? Whether it's hiking or. sport or whatever it may be. And it's so. funny now that you're naming all these. things I'm like, I've seen all these. things on the backs and never known what. that means. And it's so easy to just.

feel so uneducated. And I've definitely. felt that way in this space, you know, without having good people around you. It's so hard to really know whether what. you're doing is good for you or not. Walk us through like if we took a random. stack of snacks right now. And I don't. want to pick on any brands or anything. like that in any way. But if you were to. teach someone how to read the back of a. snack pack, what should they be looking. out for? Because this is something that.

I believe has changed the way I snacked. And I generally I'd say my diet is. like maybe I don't know at this point. like 5%. processed or packaged foods in any if if. that. Probably when I'm traveling I'll. have like a protein bar that I travel. with or something like that. But generally it's it's not. I'm I'm on. the whole foods diet and everything. else. But. it wasn't that way before. I used to. think that if I ate healthy snacks, then. that was okay. So, I would eat packaged.

goods and then 50% of my diet was. packaged goods or or maybe 30%. Walk us. through what we should be looking out. for because I think so much is hidden on. these. Well, it's the same thing as the. supplements, you know, there is a. laundry list of things on the back of. the snack, you know, box or bag or. whatever that you don't even recognize, right? Like it's just I mean, they're. like you know, certain dyes that are bad. for us. And like uh to the soy lecithin, like soy lecithin is really bad for us. Causes soy oil.

It's so funny. I've pronounced that. wrong for them my whole life. Now that. you've told me I have. I mean, I love. soy, whole soy products, but you know, when it's processed down to that, it's. bad. It's like the bad seed oils. That's. omega-6s and nines and like really. causing inflammation. So again, if it's. a laundry list of things that you don't. recognize, like that kind of is a no-go. I mean, you know, we're let's talk about. some of the things we know, like plant. milks, you know, they're they've been. huge for years, right? Um now there's.

thank God there's better healthier plant. milks out there. They're just almonds. and sea salt um and water. Like those. are the things to look for. Something. that's just simple. Even the cheeses, you know, I I do love some of the. plant-based foods and cheeses and some. of the fake meats, but again, they could. have a lot of bad stuff in them. So, it's like you know, I sometimes you. just got to go for the less is more. Even the protein bars, too. You know, every so often it's not bad to have some.

of these things that do have these, you. know, all these things in them because. you're not going to be perfect. But I. would say 75% of the time, 80% of the. time to try to look for, you know, those. things on the back and just try to do. things with less. additives because your system doesn't. know how to process it. It doesn't know. how to digest it. And the more you add. these additives into your body, I think. more toxic you become. Mhm. And also the digestive system, like the.

digestive issues are crazy out of. control. Mhm. Like I created a digestive. cleanse because it's been like everybody. has digestive issues. Everybody calls. me. Like my Every time I eat, I get. bloated. I you know, I can't eat. anything now. Or I can't go to bathroom. like the constipation for days on end. Like it's really crazy. Or the other. side of it where they're going to the. bathroom too much. Um that's an epidemic. like the hydration. Yeah, so you're. saying that when you're looking at if. you're outside, you're looking for.

snacks and products, it's like less. ingredients. Yep. Simple ingredients and real. ingredients basically. Things that you. actually know what they are. If you. don't know what they are, Right. that's probably a sign that And. the problem is it doesn't taste as good. though. No, it doesn't. Like you know, I had a. protein bar the other day cuz I was at. Expo and I had a protein bar and I was. like, "Oh, great." Like this literally. had three ingredients on it. I was so. excited to eat it and I tried it and it. was so bad compared to the one that I've. been programmed to love. I know. Which. has all the other 30 things that you'd.

say I shouldn't eat and are not good for. me. And it's so frustrating because I'm. like, I wish I was trained to believe. that whole natural foods were tasty and. healthy. Whereas because I've been so. spoiled by my taste buds have been. ruined by all of this other stuff that. now feels captivating and exciting and. tasty. Yeah. Most of America has, you. know, right? I mean, the sugar in these. things like, you know, there's a lot of. sugar in these bars and in these milks.

and cheeses or whatever it is because. things don't taste so great when they. are on that simple side. You know, there's a lot of salt. There's a lot of. sodium. So to make them taste better. Mhm. Walk us through So walk us through the. core needs that people come to you with. So that you said they do a There's a gut. cleanse. Walk us through the different. cleanses that people need in their life. um so, the regular cleanse is really. I'll tell you a little bit about what's. on it. Um there's a detox tonic on it. with coconut kefir, which is a probiotic. drink.

I love coconut kefir. It's so good. a big fan of probiotics and I love. coconut kefirs, cocoyos, and there's a. lot of great products out there on the. market. Then it has chlorophyll, apple. cider vinegar, lemon, ginger in there. And then there's my homemade superfood. bar. Um then you basically get a bone broth. or a vegan broth. Um our bone broth is. really gelatinous and so, there's a lot. of collagen, which I love. And then we. get you get different salads for the. week, different salad dressings, fermented vegetables. You get different.

soups for the for the nighttime and then. you get lattes for the evening. Then you. also get digestive enzymes and you get. magnesium. So, to make sure that. everything's working properly cuz people. go in from an animal protein diet into a. plant-based legumes and beans can. disrupt their stomach. It also a lot of. vegetables can as well. So, there's that. one. There's a 3-day So, with that one, how Walk us through So, are you. encouraging people to not have dinners. in that? Is that like the last Yes,

right. strict. Um a lot of people who exercise. a ton will add a little bit of animal. protein, you know, to the meal. potentially and it doesn't take you away. from the cleanse. So, again you're just. getting tons of vegetables, you're. getting anti-inflammatory, you know, nourishing, nurturing foods. So, that you know, that one is like my. regular one that has been going on for 9. years. Sometimes it blows my mind. because the tonic's been on there for 9.

years, the bar's been on there. like it's crazy that things are still. popular. Um people buy the tonics and the bars. separately and then the gut cleanse has. activated charcoal on there. So, Walk us. through that. What activated charcoal? So I love activated charcoal because it. lowers bacterial loads in your gut. Wait, how do you eat activated charcoal? You take a pill. Right. Okay. You can. You can put it in a drink and you know. you can put it in the detox tonic or in. water or whatever but you take it's a.

pill. It's a very strong pill. and I have found when I had insulin. resistant clients who couldn't lose. weight you know weight resistant clients. their insulin was high their gut. bacteria was too high. So I would put. them on 5 days of activated charcoal and. lower their insulin levels which was. like fantastic. So that's how the gut. cleanse came about. So they get. activated charcoal they still get the. enzymes they get the magnesium. but they get chia pudding they get. sauerkraut they still get the detox. tonic they don't get the bar cuz a.

little too much sugar. I don't want. sugar for them cuz the bacteria and then. they get everything else that's pretty. similar and the night time is a tulsi. tea. You know that. Holy basil is one of my. favorites it's anti-inflammatory and. great for the gut great for sleep. So. that's my that's the other cleanse that. I love and so what I'm trying to do for. people is really clean them out. My those clients are the ones that have. a little bit of constipation issues like. aren't going to the bathroom regularly. and they're by the end of the week.

they're going two and three times a day. Wow. Like it that's another crazy thing. cuz people go what what yeah once a day. they. that's considered constipated these. days. It's crazy. So Walk us through that. because that's always like a. uncomfortable topic for people or it's. something that people don't talk about. but. I mean. I don't think we've even we're getting. to the point of understanding how. important that the digestive system is. Yeah. And how often should we people.

going to the restroom? What what what. should be the healthy way of. going about that area of their life? Well you know, once a day is good. Twice is great. Three is perfect. So, we. really because we don't get enough. fiber, because we don't get enough. hydration, because we're stressed, cuz. when we're stressed our digestive system. completely shuts down, um we are not being able to digest our. food. So, also and also we're eating a. lot of animal protein, so it takes, you.

know, 14 hours to get through the small. intestine. Cow and and animal protein. and 90 minutes for plant-based food, which is crazy. So, we're just. say that difference again. So, for. plant-based food it takes 90 minutes to. get through the small intestine. For cow. and animal protein it takes 14 hours. So, we're you know, we're eating eggs. for breakfast and chicken for lunch and. salmon for dinner. Like, so we're just. like not that it's bad for you, but. we're just we're not getting hydration, we're not getting fiber, you know, we're. stressed. all the other.

doing the other things, we're not. sleeping. Sleeping is very detoxifying. and helping us with our digestive. system. So, um yeah, so we're we're. supposed to be kind of like an animal. and going after every meal. And people are a little bit like, oh, please don't tell me that. Yeah, wow, wow. I know. This next clip is from Dave Asprey, the. founder of Bulletproof Coffee, also. known as the father of biohacking. Now, what I love about this clip is if you're. someone trying to figure out your.

protein intake, because there's so much. information about protein out there, it. really simplifies it. If you're. plant-based, he also gives some great. insight on how you can still get the. adequate amount of protein. Also, if. you're struggling to figure out which. milk to be drinking, thinking about how. it impacts your blood sugar levels, or. thinking about what's good for you, this. clip will make a difference. I think the. challenges is we know with health and. wellness, there's always a new fad, a. new trend, a new kind of thing that. comes up, and everyone gets behind it,

and then afterwards a few years later, we realized that there was more research. to it. I think one of those big areas is. around Let's There's two areas in the. book that you cover really well that I. want to dive into. One is around where. we get our protein. We know protein's. important. I mean, remind us how much. protein we need to get every day, like. good protein, because. You need between 0.8 and 1 g of protein. per pound of body weight. So, I weigh. 200 lb, and I'm about 7% body fat. And I. That means I need about 200 g of protein.

a day. 7% body fat? Yeah, that's ridiculous. As. a guy who was the fat computer hacker. from the first Jurassic Park. It's totally ridiculous. And in order to do that, if if you're. obese like I was, you might say, "Well, if I weigh 300 lb at 100 lb of fat, you. really only need 200 g of protein. You. can subtract the extra fat from the. number." But, 200 g of protein It's a. lot. And protein isn't all the same. And this. is something that. That's why, yeah. Yeah, the the big food. companies are trying to tell us, "Oh, you have cricket protein, or gluten is.

protein." There's a company making keto. cookies that are all protein. They're. just gluten and canola oil. And that. that is not food. So, a while ago, the. story was, "Oh, all calories are the. same, so you can drink this, you know, high fructose corn syrup. It's just. calories. As long as you keep your. calories low, you can drink a diet Coke. and a Snickers bar, and they cancel each. other out." It doesn't work like that. Protein's the same way. So, different. proteins send different signals to the. body. And there's something called amino. acid availability score. And it turns. out that animal proteins score much.

higher than plant-based proteins. And. I say this as a former vegan, a former. raw vegan. And you just cannot get enough protein. from plants unless you're doing heavy. industrial processing of the plants. And. that comes at a cost, but even then, the. highest quality plant-based protein. powders don't hold a candle to dairy. protein, which is vegetarian, or egg. protein, which is a. or sort of the king of proteins is beef. or buffalo or or bison. As a vegan, I.

had a problem with this because, well, I. was a vegan. I was in Tibet at a a. monastery, and Tibetan monks love to. argue. And they're trained since they're. about 8 years old or they have an. 8-year-old sitting on the ground. surrounded by older kids standing up, all arguing at the same time doing these. like aggressive things, and it's to. teach you to be calm in the face of. arguments so that you can still be at. peace, and it's beautiful to watch. So, I knew this, and and so I'm kind of. teasing the head lama. I said, "Well,

you you tell me no killing, but you have. a yak skin on your prayer pole. Uh so, I. think you're a hypocrite." And he starts. laughing, and he looks at me and goes, "One death feeds everyone." I'm like, mind-blown, cuz I had been a vegan until. I went to Tibet, and I was like, "I. cannot be a vegan in Tibet because. there's just very little food, and if. there's, you know, some yak butter tea. or there's, you know, a little bit of. meat, you just eat it cuz there's just. not a lot of food.". So, I really thought about it, and that. led me to think about deaths per.

calorie. And as a guy who's built a regenerative. farm on Vancouver Island and raised all. of my own animals for most of the last 8. years, I will tell you that a cow will feed you. for an entire year, and if it's. grass-fed and from a local farmer, no. other animal died unless the cow stepped. on a frog. I mean, it is literally one. death, and if the cow was treated with. respect and ethically, then you are killing fewer animals than. an industrial plant protein because when. they do those, the tractor comes.

through, and it chops up every creature. that's there, including the bunnies and. the mice and the butterflies and all the. ugly ones like worms that no one likes. that are important for life. So, I feel really clean about it, but. the most important thing that I can say. if you choose to eat animal protein, which I do, is that practice gratitude before you. eat. Um I believe because of my shamanic. training and of all the spiritual work. that I do, that humans, our energetic. field as a species, made a sacred.

agreement with the animals that we've. domesticated. And they come here to. nourish us in exchange for our. gratitude. So, if you are going to eat. meat, you practice gratitude because. that's the deal we made. And if you. disrespect the animal and you're eating. industrial meat, and you're eating it. with mindlessly, I don't think that's a. good practice. But, I do think it's. ethical to eat meat because I'm killing. fewer lives when I eat beef than when I. eat plant-based protein. And since that. nourishes me better, which gives me.

stronger energy and stronger bones, and. it gives me more energy to put back into. the world, including building better. soil via farming of animals, I feel like. it's a good deal and it's within. integrity for me. But, even in some. animal protein you are recommending, and. we'll talk about the plant proteins as. well, but some of the animal proteins. you were saying are not as strong and. reliable. I believe you mentioned. chicken, turkey, I think there are a. couple of others in the book that I saw. Birds are not that They're not. dinosaurs. So, they're less like us, and. the fat that's present in birds is.

similar to soybean oil. It's a lot of. omega-6 that causes inflammation. And. you would know this, if you're in India. and you're not feeling well, your. grandma is going to give you white rice. and ghee, which is clarified butter. In. the US, you get saltines and margarine. or something and it doesn't work very. well. But, the reason is that ghee, that. saturated fat, is very nourishing for. you. And that you actually need that. You don't get it from a chicken. And. also, one chicken, to get the amount of. protein I'd eat a chicken a day. I'm.

killing 365 chickens a year. That. doesn't feel very good. And in addition. to that, real chickens, the kind that I. grow on my farm, take 9 months to. mature. And their fat is rich and yellow. and full of vitamins, even though it's. not the best kind of fat. But, the. chickens that you're eating at the store. it 6 weeks to get that big because. they're they've been modified and bred. to have these incredibly large breasts. and they're terribly mistreated. So, unless the chicken is pasture-raised and. a heritage breed, which point it's not. affordable. They're terribly expensive.

to raise. Chickens exist to make eggs. Eggs, if you're not allergic, are really. a good source of fat and protein. And when you eat eggs, you want to cook. the whites and leave the yolk runny. And. then you get the most nutrients that. way. When we talk about the plant. protein from a. ethical standpoint, but but even from a. nutritional standpoint, I mean, I as So, me and my wife are both plant-based, but. plant protein is like not a big part of. our diets at all. My wife's like not. into eating any of the burgers or any of.

the meats or. That's probably a good reason why fake. meat is not good. Yeah, it's Explain why. because I think that's slightly the. challenge for a lot of people who try. and make that switch and I feel everyone. who turns to that then goes back because. Yeah. It's not satisfying and it's not. to the exclusion of of dairy? Yes, I am. Yeah, yeah, yeah. Me and my wife We have. been for years. Yeah, and and it's working for you. And. by the way, if you're from India, you. probably have the genes that are going. to support that much better. Uh and so, if you look at what your. great-grandmother ate, that's going to. be an indication of what you can handle.

And if you look at you, your skin is. really good. And that's unusual when most people go. vegan cuz they eat a lot of industrial. processed seed oils. So, if you're. eating a diet that agrees with your. body, and I totally support doing that, um then what you want to do is you want. to make sure that you're getting. complete amino acids. And you can do it. from rice and beans, but here's the. issue. To get enough protein. It's definitely hard. I'm I'm fully like. I'm thinking about it a lot. Like it's. like 300 g of carbs to get 20 g of.

protein. It's hard. So, then your best bet for. plant-based proteins have the highest. amino acid score. It's actually hemp. protein with the fat removed because. hemp oil isn't particularly good for. you. So then what you end up doing is. saying, "Okay, I'm going to do that.". And I feel good. I've also helped a lot. of. a lot of vegans. In fact, this was at. David Wolfe's vegan conference. I. explained the virtues of ghee, where no. animals die to make ghee, and ghee helps to escort the nutrients.

from plants into the body. So you make. better use of the plants. So sometimes. adding, you know, a tablespoon of ghee a. day gives you like a healthier skin. glow, and it it feels more nourish-. -ing. And people can choose to do that. or not choose to do that. And I And. people get mad cuz I tease vegans. Dude, I was a vegan. Like it It's teasing, guys. It's It's not It's not a. disrespectful thing. It's uh In my case, it it actually harmed me. And some things like spinach, kale, uh even raspberries and almonds. are very high in oxalic acid, which I.

write about in the book. And it causes. crystals to form. 70% of kidney stones. are from plant-based compounds, not from. eating meat and beer. 30% are from meat. and beer. And so you can overdo either direction, right? So I want people to say choose. the right plants when you're. plant-based. And. I would consider, if I was plant-based, adding hemp-based protein powder, even. though it is a processed food, it's going to be a processed food that. has the best amino acid score that you. can get. Absolutely. Thank you so much. Very.

useful. For everyone who's listening, and I wanted to dive into drinking the. wrong kind of milk. Because I think. milk's been this, you know, there's. obviously there's been the almond milks. and the oat milks, and then there's been. debate on either side. Walk us through. milk, because I think like that's again, I'd love to hear your side of it, because again, it's one of the I find. all of this so confusing, because you. hear something new come out, everyone. gets behind it, it works for people, maybe it doesn't work. Stopping dairy. milk from my diet helped me with my gut,

but I also don't drink a lot of. oat milk or almond milk. That's not. really That's not really part of my. diet. I don't I don't have cereal and. stuff like that. So, I'm not drinking. that, but then there's a lot of debate. on that side of it as well. There is a lot of debate. Yeah. Dairy. milk has been a part of human food for. at least 5,000 years. And it's a. convenient way to not kill an animal and. to have it continuously produce fat and. protein, which are the hard things for. humans to get enough of cuz carbs are. relatively abundant in nature.

So, what do you do? Well, normally you would. just drink milk, but the milk we would. drink was from a breed of cows that. makes A2 milk and they ate grass. And. that works well with our biology. The. kind of milk that you get now is from. cows that are bred to eat grain and and. corn and soy, and that milk has the. wrong kind of fat and it has a kind of. protein called A1 protein that's very. inflammatory. So, a lot of people who can't drink. milk, which include me cuz it messes up. my gut really. It just makes me makes me.

stupid actually. My brain swells up from. it. a lot of mucus. I used to get throat. like I used to get more throat. infections like Me, too. It's very. similar. So, sometimes you can handle A2. milk, but raw A2 milk is how we used to. drink it and in many states it's still. illegal. And why the government thinks. it has a right to tell you what you're. allowed to eat, I don't know. They don't. have that right. So, it doesn't matter. if they make it illegal, they didn't. have the right to make it illegal. So, therefore it's not illegal in the world. that I live in. Then again, if you're. selling it, they might still try to. arrest you and then you got to go to. court. But here's the deal. Raw milk for many.

people is very very healing. And for some people whey protein, especially if you're vegetarian but not. vegan, it's a source. Just get grass-fed. whey protein cuz the animals are treated. better and because it's a higher quality. nutritional product. But let's assume. you're not going to drink cow's milk. because for a lot of people it just. doesn't work including me. I don't touch. it. Butter and ghee usually are acceptable, especially ghee won't trigger allergies. and mucus like that for almost anyone. Well, what about the fake milks, right? So, these are all industrial products.

unless you make it yourself. And what. they figured out and with almond milk. was, "Oh, we can take leftover parts of. almonds and you know, the ones that are. broken and unsightly, and we can use. those to make milk. And it's just a few. almonds and some canola oil and some. high fructose corn syrup, some. flavorings, and we blend it up and we. sell it for like $8 as a health food. product. It's not a health food. product." So, almond milk is high in. phytic acid that sucks minerals out of. your bones, so you have to take more. minerals. And it's also high in.

oxalates, which are the things that are. causing kidney stones and things that. are causing gout and joint pain when you. wake up. Even if you have really bad. skin and you're eating a ton of these. high oxalate foods like almond milk and. kale smoothies and all, this can be why, because it's making tiny razor sharp. calcium oxalate crystals in your skin. that are coming out. So, I don't recommend almond milk. Also, if you're. a a vegan for animals, the number of. bees, about a third of all bees die. pollinating almonds every year. Like it.

it is not a particularly clean product. So, then we say, "Well, oat milk." Okay, that is the biggest scam on the planet. right now. It raises your blood sugar as. much as drinking a Coke. It is not a. health food, and. it usually has glyphosate and it's high. in phytic acid that sucks minerals out. of your body. And I I know you might not. like hearing this, but. do the math. There's a tablespoon of. oats blended into a bunch of water and. you spent six bucks on that? Like, are. you dumb? Right? It It It's not a good.

move. Right? So, what should you drink? There's two kinds of milk that are are. okay. One of them is macadamia milk, which is really expensive and you have. to make it yourself cuz macadamias have. the right kinds of oil in them. But, the. other one that's abundant and healthy is. coconut milk. So, if you're going to do it, use. coconut milk. That's the worst tasting one. I know, right? Yeah. It is the worst tasting one. But, here's the the problem though. If you. say, "Okay, I don't like the taste of. coconut milk." and I'm with you on that. Yeah. Uh so, I'm going to.

drink any milks, but yes. Yeah, that that's that's really the key. You don't need to drink a plant milk. It's a made-up product that you don't. have a need for. But, if you say I'm. going to do one of these other things, you're spending a lot of money, you're. getting anti-nutrients, you're getting. mostly water, and you're usually getting. a toxic burden. So, like, why why am I. doing this again? The thing that milk. has that's most important is it has. protein. And the second most important. is it has good fats. Mhm. When you have a replacement milk, even.

coconut milk, there is no protein. So, the coconut yogurt you like, it doesn't. work because it doesn't have protein. So, you have to take out and add whey. protein or add scoops of maybe hemp. protein if you're doing plant-based. But, you've got to add a whole bunch of. protein to it because normal yogurt has. that. Most people tolerate grass-fed. yogurt pretty well. I still don't. I. can't touch cow's milk unless it's ghee. for the most part. Or I can do some. butter. But, if I was to have, you know, 2 Tbsp of regular milk, it messes me up. My gut's wrong. It's just not right. So,

that's an immune response. So, I just. want to tell you you're not getting. protein in your plant milks, and you're. getting stuff you don't want in your. plant milks. So, just don't do it. Mhm. Now, today's craze is all about protein. But, one of the things we're missing is. talked about in this next clip. We. barely hear about it, and I'm so glad. that my next guest, Dr. Darshan Shah, who happens to be my doctor, too, talks. about the importance, where to find it, and how to get it. He also talks to us. about the key supplements that can help.

your diet, and where it usually falls. short, especially when it comes to. quality sleep and focus. Check it out. Let's talk a bit about supplements and. vitamins 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 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 everywhere? 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've no idea, so you're going to. have to tell me. Right. And so, a lot of. 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 90% of America doesn't get. enough fiber, and fiber is a critical. ingredient of our diet. Secondly, that's. where most of our micronutrients and. phytonutrients are as 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 800 g of vegetables, which is about you know, a quart of. vegetables, right? So, once again, get. your a scale and measure this out and. see what it is. It's 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 pusher. 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't go to ewg.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 they'll give you the. list. So, if you're not getting enough. uh 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. Um. we don't get enough sunlight to produce. it. We're not getting enough in our. diet. 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 50 to 80. And the vitamin D. form that I like people to take is. vitamin D3 K2. The K2 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 D3 K2, 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, is. an amino acid that has a lot of research. behind it. Do you do creatine? Yes, yes, yes, yes. Yeah, fantastic. Yeah. 5 to 8.

mg every morning. Just put a scoop in. your coffee and mixes in with anything. Uh 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 good salads in, fine. I don't need to do anything else. If I didn't, I'll take a packet of AG1, which is like a phytonutrient 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. just putting that on to other stuff? Yeah, putting that on to other stuff, putting that into a shake, you know, shakes are very convenient. There's a. really good protein powder I like called. Supergut. It's actually a resistant. starch and a protein powder and fiber. all in one like bag. And so Super gut is. a fantastic like rescue product. I have. like if I've been on a plane for 8 hours. or something, you know, and I just come. home and just take that and I 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 ashwagandha, there's.

glycine. If you're having trouble with. stress, ashwagandha 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 was 10. Oof. 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 know even know.

how you function. Mhm. I was at a 10. It was like it was I. and I was unaware. How old were you when. you did this? This is uh this is like a. year and a half. Oh, okay. Yeah, yeah, yeah. It was just interesting to me because. the only thing I could feel is like I. was feeling a bit of 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 I. don't need any of these vitamin. 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 10. You bring up an extremely good. point. Couple points I want to make. here. One is you have to become the CEO. of your own health. Mhm. 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 10 of. them. Skeletal muscle mass being one of. them, body fat 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 20 to. 30 years, that's when the lack of. vitamin D leads to the higher risk of. Alzheimer's, leads to the higher risk of. heart attack, leads to the higher risk. of hormone problems. It all started 20.

to 30 years before when you barely felt. it. Mhm. You see what I mean? So, looking at those numbers 20 to 30 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, I know I. can agree more and I'm so glad you made. that connection because I think it often. when you find it out long term, you then. feels like a surprise. Right. But actually it isn't 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, etc. 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. I really hope that this helped simplify. and clarify your health journey. See, real health starts with what you eat and. how you fuel your body. But. understanding blood sugar, protein. needs, supplements and vitamins puts. your health back in your control. All I. want for you is to live long, healthy,

happy lives. And in order to do that, we. have to take our physical health. seriously. A lot of people are talking. about mental health today, but our. physical and mental health are so. connected. If we learn how to eat. better, we'll actually feel better. mentally, emotionally, and even. spiritually. If this year you're trying to live. longer, live happier, live healthier, go. and check out my conversation with the. world's biggest longevity doctor, Peter. Attia, on how to slow down aging and why.

your emotional health is directly. impacting your physical health. Acknowledge that there is surprisingly. little known about the relationship. between nutrition and health. And people. are going to be shocked to hear that, cuz I think most people think the exact. opposite.