Functional Medicine Secrets for Better Energy, Digestion & Health. #201 with Dr. Will Cole

00:00:00: I would take a sugar inventory for anybody that's watching this is to think, look at... A day in the life.

00:00:05: Week In The Life!

00:00:06: How many grams of added sugar are you having?

00:00:09: And it's IN THE FOODS YOU'RE BUYING.

00:00:12: IT'S HIDDEN IN A LOT OF THINGS.

00:00:13: BECOME LABLE LITERATE NOT JUST FOR SUGAR BUT ALL THESE OTHER ADDITIVES WHAT YOU EAT WITH BREAKFAST, LUNCH AND DINNER MATTERS, OF COURSE but what we're feeding our head and heart on daily basis and the HEAD SPACE & HEART SPACE in which you eat the meal Ingredient to the outcome of that meal.

00:00:32: Will that meal be a medicine?

00:00:34: In theory, maybe it could be.

00:00:35: from a nutrient density standpoint therapeutic standpoint It could be.

00:00:39: but that inner resistance anxiety That sort of negative Relationship that person has with that me or maybe they just don't like her there's an inner resistance towards it.

00:00:48: That's not gonna Be sustainable is going to be source of dread.

00:00:52: Welcome to health wise.

00:00:54: The Health and Longevity podcast brought you by Sunday Natural.

00:00:57: My name is Jason Raffington And in this podcast we explore what it truly means to be healthy.

00:01:03: Together, We'll dive into topics like medicine exercise nutrition and emotional well-being always with a wise perspective on What genuinely benefits us?

00:01:28: The same food can be deeply nourishing for one person and inflammatory for another.

00:01:33: So maybe the real question is not which diet is best, but how we learn to understand the unique biological language of our own body?

00:01:41: To help us explore that I am joined today by one of the most respected voices in functional medicine.

00:01:46: Dr Wilcole is a clinical expert specializing in autoimmune conditions hormonal imbalances thyroid health digestive disorders and brain health.

00:01:54: He's the author of several New York Times bestsellers, including Intuitive Fasting and Gut Feelings.

00:01:59: And he has dedicated his career to helping people find their own bio-individual path.

00:02:10: Is there a particular ritual or kind of soul food that you lean into on Sunday to start the day, stay grounded?

00:02:26: Sundays are pretty... Ritualistic I guess.

00:02:30: I'm man-of-routine anyways anyday of week but On Sundays i wake up in morning and I start my every morning off with either tea or coffee And alternate whatever im feeling Earl grade tea.

00:02:46: So that's not just a Sunday thing, but I'm envisioning what does the perfect Sunday look like?

00:03:09: You know, it's good any day but certainly on Sundays is sort of a hearty bone broth based soup that's filled with protein.

00:03:26: Easy to digest would have broken down into the soup could be grass-fed beef something like my wife made recently.

00:03:32: so I'm thinking about what we had recently and lots vegetables again easy to digest sort of perverbial siesta for gut immune system.

00:03:45: Super stew is a good Sunday meal for me.

00:03:49: Yeah, that sounds really good.

00:03:51: I do enjoy a good broth myself every now and then.

00:03:54: Now i do want to dive right into yeah more diet topics.

00:03:58: so when people ask you as A nutrition expert?

00:04:03: You know what should they eat or What Should I not Eat What do you usually tell them?

00:04:08: I mean, probably...I think that they don't recommend a specific diet immediately but rather a principle or way of thinking about nutrition and foods.

00:04:19: Yeah it's all subject to the law of bio-individuality.

00:04:23: we're created differently right overarching things that are good for any human.

00:04:29: Certainly, we can talk about that but it's who-who were talking about what they're going through?

00:04:34: Where the at?

00:04:35: even from a mental space standpoint because you could theoretically form a clinical nutrition standpoint.

00:04:41: think okay based on their labs or health history What their goals are.

00:04:45: this would be the best route.

00:04:46: But there's a lot of inner resistance or stress.

00:04:49: There is not very yet For whatever reason.

00:04:51: and then your like... Eat with breakfast lunch and dinner matters, of course But what are we feeding our head in our heart on a daily basis?

00:05:00: And the headspace and hard space in which you eat the meal is A ingredient to the outcome of that meal.

00:05:07: will that meal be a medicine?

00:05:09: In theory?

00:05:10: maybe it could be from a nutrient density standpoint therapeutic standpoint It could be.

00:05:14: but that inner resistance anxiety.

00:05:16: That's sort of negative relationship that person has with the meal, or maybe they just don't like it.

00:05:21: There's an inner resistance towards this.

00:05:23: That is not going to be sustainable—it will be a source of dread and arduous things which are not conducive for facilitating and improving their lab in life.

00:05:36: This is science-and-art on what I do as well as my passion to explore that.

00:05:48: What's be as an individual from a telehealth patient standpoint or a listener to podcast or reader of my book?

00:05:55: Be their own end-of-one experiment.

00:05:57: Let's find out what works for them, what foods and things beyond food in health...what loves their body back and doesn't so you're asking might serve?

00:06:05: my philosophy on it is that feeding your body thing that love your body back is a source of self-respect.

00:06:15: And we have to look at that sort of ineffable space in between the macros and the micros, and the calories... ...and all of the nutrient density—all the exciting science!

00:06:23: That matters but ultimately….

00:06:27: …the art of this matter too because none of these matters if it's not a Source Of Grace None of those matters if its' something they can stick with Because consistency is that missing ingredient you need to have To start moving the needle.

00:06:41: Something I talk about with our telehealth patients is that you can heal a body.

00:06:46: You cannot obsess your way into health, you cannot shame.

00:06:50: And I love a biohack just as much anybody else does, but a lot of the Biohackers can be kind of neurotic and not necessarily the happiest.

00:07:12: People at the end of day because I know a lot of them personally and they're kind of neurotic for lack Of better words, and it could work for them.

00:07:19: And that's their path.

00:07:19: i'm not judging them But i'm saying for the average person That's listening to a podcast or reading a book Or whatever watch following us in social media It can be kind of overwhelming.

00:07:28: So all of this sort of distilling what actually matters?

00:07:32: And What moves the needle on sort of mere mortals lives of which i am one as well um and Not these sort of demigod bio hackers out there.

00:07:40: so i think i just try to bring a sort of real life component to all this.

00:07:46: Yeah, I think it's great that you have this nuanced approach because seemingly is simple question what should they eat?

00:07:54: What shouldn't not be?

00:07:56: but framing as yeah the foods love back Avoid the foods that don't love you back.

00:08:02: I think makes total sense because we're all individuals and i Think also what?

00:08:06: You said context matters.

00:08:07: even if, I have a healthy breakfast be it bone broth or some eggs Or whatever but i eat It in a rushed and hurried state i ate it in my car i'm not present i Don't chew properly i dont digested properly then yeah Even The steamingly healthy meal is Not Gonna Do What it could If i would take the time to actually sit down And enjoy it slowly and mindfully.

00:08:28: And also about these bio-hackers.

00:08:30: Yeah, I think that for some of them... Sometimes it's for me as well like i try to do all the things but It's difficult.

00:08:37: you know You can always think oh maybe I should meditate now Maybe I should do that ice bath and then this becomes a source Of stress.

00:08:43: so yeah?

00:08:44: Its pretty complicated sometimes But I wonder Like depends on who you ask.

00:08:50: So what Should I Do?

00:08:51: What Should I Eat?

00:08:51: Some people have These Very Radical Views Especially in nutrition seems.

00:08:56: there are these dietary camps and it seems almost like a religion to some people.

00:09:03: So they fight over what's right, eat vegetables don't eat vegetables, they poison you, no meat causes cancer.

00:09:10: so why do you think this debates never end?

00:09:13: because there is new diet every week or month?

00:09:19: Yeah I've heard that said.

00:09:24: Kind of some truth to it.

00:09:26: It's probably easier to change someone's religion than the foods that they eat or the diet That they adhere too, and is deeply personal for people right?

00:09:34: And especially when you get a certain personality where there can be slightly Dogmatic or extreme Personality well end.

00:09:41: They're very smart.

00:09:42: two in nature have doubled down triple down on their research and it becomes sort of this siloed My way are the highway view.

00:09:50: I don't know very many clinicians, like people that actually see patients there of course this few but i feel like the extreme dogma one side fits all.

00:10:01: black or white-viewed doesn't adhere so much to other people who have seen patients for a living such as myself when you if you hung your hat on one way and do something for everybody it would be proven wrong alot Again, there's over-arching things that are good for everybody.

00:10:18: We can get behind them but... There is so much bioindividuality to this topic.

00:10:25: I think it's a tale as old time.

00:10:28: People like being part of the community and tribe Whereas maybe faith in God or spiritual path.

00:10:37: For some people they put food nutrition health at its place And it becomes their community, especially when you talk about vegans and vegetarians of which that can be tied to a religion or spiritual path too.

00:10:50: But for many of them It's not but its dogmatic in that mind and the sort of cliche of the militant vegan Which isn't just a cliche?

00:10:58: Its true.

00:10:58: I mean there are very much militant people out There In That World.

00:11:02: i feel like they've mellowed Out in some ways.

00:11:04: because ive been in this world For A Long Time I used To Get The Worst Hateful attacks, pictures of my kids on social media because I talked about grass-fed beef.

00:11:15: That's the level of militancy and tribalism that can be when you're talking about food.

00:11:24: this is how so many people have lost a plot with losing humanity with these topics, but I feel like they have mellowed out or maybe i just don't pay attention as much.

00:11:33: But the same is going to be said for some militant carnivore that are not coming against.

00:11:39: it's not equating murder and think thats a difference of vegans.

00:11:43: when you're super-militant vegan That person that's an omnivore isn't just eating a different way, they are murdering.

00:11:52: So if how do you treat a murderer?

00:11:55: And that sort of the world view that they have... You're going to treat a murderer especially when you've got keyboard bravado behind your keyboard and anonymity.

00:12:05: Your gonna treat people really poorly sometimes.

00:12:07: I think at that combination online with that worldview can be Poor recipe for humanity, but carnivores a bit different because they're not.

00:12:17: it's not quitting with murder But there just very dogmatic sometimes.

00:12:20: It can apply to any way of eating its across the spectrum.

00:12:23: I think we need to remember that were still humans.

00:12:25: is this social media thing where?

00:12:27: Its like people.

00:12:28: most these people would never say it to your face.

00:12:30: They'd just like to get behind day at that keyboard warrior bravado.

00:12:34: So yeah, it's.

00:12:36: it's Not from me For sure i can Get passionate about.

00:12:39: i mean let's talk About polyphenols or healthy fats are pro.

00:12:42: I have an opinion about all these things.

00:12:44: I'm not saying let's be wishy-washy, but at the end of day like what are we doing this for?

00:12:48: It actually should be to help people or to help yourself and stressing about healthy Things isn't good for your health Like throwing shame and negativity out into the world.

00:12:58: That's biofeedback too to your biochemistry And What were feeding our head in a heart matters two and sometimes more important than the foods that we eat.

00:13:08: Yeah Yeah, speaking of helping people I want to dig into this concept of bio-individuality a little more.

00:13:13: You've mentioned it a couple times and you write about in your books And maybe for people who don't really understand yet what it means Maybe explain how one food can be good or actually inflammatory.

00:13:29: What lies underneath that?

00:13:32: So there's again an overarching view where i could talk what I would call the inflammatory core for.

00:13:39: These are four things, food ingredients.

00:13:42: that is most likely to cause inflammation but there's an exception.

00:13:51: There's even, if you don't have better for your versions the exceptions to the rules.

00:13:56: For some people can have these foods and be completely fine.

00:13:59: So we're having... We'll have-we have to look at the interplay between genetics and epigenetics.

00:14:03: And there is so much uniqueness in that person health status where they are when meeting them as a clinician or just for those who listening watching this Where their life what loves their body back When it comes food?

00:14:17: any other habits of yours?

00:14:20: we have to look at someone's microbiome status, their metabolic status.

00:14:25: We have to looked at food sensitivities with like a hormonal balance or nervous system.

00:14:29: what is the relationship of that sort of stress and anxiety piece unresolved trauma variables for some people how it impacts gut brain access in way they're body digest things.

00:14:40: so there are lot uniqueness from macronutrient standpoint.

00:14:46: Is it moderate carb?

00:14:47: Can be higher carbon, form of whole foods.

00:14:50: A lower-carb approach is a no-carber approach that's going to best serving for the person.

00:14:56: Healthy fats like ketogenic diet has amazing science around them.

00:14:59: does this mean everybody should do the ketogenic diet or high fat protein low-carbs?

00:15:04: No!

00:15:05: Does that means ketogenic diets equals Bad for everybody.

00:15:09: Now, there's so much bio-individuality to these topics.

00:15:12: now There are some basic things like essential fatty acids essential amino acids if those Some things that we just need We need to make sure were nourishing our body enough to a certain threshold from the caloric standpoint.

00:15:24: But beyond some basic Things I've seen what works For one person not work for The next Person And then that's not even taking consideration, I just talk about macros.

00:15:35: But like someone who has a food sensitivity to gluten and the next person doesn't have a gluten sensitivity right?

00:15:42: You can say well gluten is bad for everybody everyone should avoid it.

00:15:45: but what do you say?

00:15:48: It's in the context of a nutrient-dense diet.

00:15:50: You look at their labs, you're looking for digestion and they enjoy food – there is nothing wrong with it!

00:15:56: So I mean that can apply to anything under the sun….

00:15:58: And then on top of all this I deal out about people who have autoimmune problems or what the world would call mystery illnesses... If you really had to keep an intellectual flexibility when the uniqueness of those type cases, because then there's things like FODMAP intolerance and people have SIBO.

00:16:18: These are digestive problems, oxalate issues... People that have lectin sensitivities.

00:16:24: There're so many things to take into consideration That apply for some people but not everybody.

00:16:31: And this is realm.

00:16:33: all quote unquote healthy whole foods nutrient-dense foods.

00:16:38: I'm not talking about ultra processed food, i am talking the whole realm of Whole Foods.

00:16:43: so advice to just eat Whole Foods?

00:16:45: What Whole Foods are we talking about and what's most clinically appropriate for that person?

00:16:50: or in a way where they keep saying it what foods love their body back?

00:16:57: second part is what loves their body right now Because as you improve their health, As your improving resilience That list of foods that don't love the body back.

00:17:09: My goal would be to shrink that list And food's that love they're body back To grow So not become again Overleaf.

00:17:17: Identify with one way Of eating because we improve Resilience and just time changes The body.

00:17:26: What serves in a season?

00:17:27: Your life shouldn't become your identity because it can evolve over time.

00:17:33: So to have that sort of grace and likeness, grace and lightness in these conversations Yeah, I think the last point is also really important because we have different requirements at different points of our lives and when our goals change We might need different foods.

00:17:50: When it all of a sudden start working out i might need more protein But when i'm injured i might eat something else or when i get older i might Eat something else.

00:17:58: so this Is uh?

00:17:59: Really important to keep in mind.

00:18:01: now you mentioned there are four core food groups that I don't want to say most people should avoid because as we've, or you have just explained it's always very individual but still.

00:18:14: There are certain groups that You say at least in your books Are generally more likely to be problematic for some People.

00:18:22: could you tell us what those are?

00:18:24: Yeah sure so And they're in no particular order.

00:18:28: So nobody should be offended or come at me and the comments, say that you'd be number one.

00:18:32: I'm just like on top of my mind rattling them off.

00:18:36: so a Number One would Be gluten-containing grains.

00:18:38: now i see.

00:18:40: i Just said Gluten works.

00:18:41: for some people it does?

00:18:42: So For each one Of these we can get into The weeds of Each of what everyone.

00:18:45: there's A lot of better for you versions Or exceptions to the rule but gluten containing grains is On the list of the inflammatory core.

00:18:52: for because It's All of this should be seen through the lens of ancestral health in my opinion.

00:18:58: and our genetics haven't changed In thousands of years, but world has changed dramatically.

00:19:02: It's such a finite period time with just a few generations.

00:19:06: So what we're eating today from a wheat standpoint is protein.

00:19:10: that's in wheat rye barley spout.

00:19:12: it's not What at once was over?

00:19:15: Just generation for generations as far as what were spraying on it And then thousands of years as far to change.

00:19:21: the hybridization sprouted, it was fermented and it was a different grain at one point right?

00:19:37: And then on top of that we're spraying with herbicides and pesticides which is another layer the variables to consider.

00:19:42: So there's lot context in nuance I think this conversation when you see people are labs just tracking things from clinical nutrition standpoint This version of wheat, but not that version.

00:19:54: If it's prepared this way they don't react at this way.

00:19:57: there It's a problem and then for some people no matter what version They have its A problem.

00:20:02: so if There is a lot Of different reasons why?

00:20:04: This could be problematic For People But it was historically Was used which stored well in times of famine, so humans could survive.

00:20:13: But is it really a thriving food?

00:20:15: Is that something somebody needs from... There's no essential carbohydrate or essential gluten protein you body needs to survive but its there and stores as well.

00:20:29: now we're feasting on the famine food year-round not properly preparing it and it has grown in way used to be growing.

00:20:35: some variables be number one.

00:20:40: Number two would be industrial seed oils, which is more controversial in the nutrition world.

00:20:47: but again I just look at labs for a living and i look at health outcomes.

00:20:51: so there are better-for-you versions to seed oils But things like canola oil vegetable oil soybean oil Is it the over consumption of them?

00:21:08: all of these things.

00:21:09: Um, I think the modern Western diet is too high in these Omega six fatty acids that aren't good kinds right?

00:21:16: We need a mega six there.

00:21:17: essential fatty acid.

00:21:18: some of them are but we're over consuming these industrial seed oils not in great quality and they're implicated in ultra processed foods to be on that their height omega-six.

00:21:27: so the omega three six ratio is off for the average Westerner.

00:21:31: They're not having enough long chain Omega threes from whole food sources and they're eating too many omega-six fatty acids in these industrial seed oils.

00:21:41: And on top of that, their chemically extracted using things like hexanes... Yeah!

00:21:49: I just think the not really nutrient dense in this industrial seed oil.

00:21:53: On top of it could be oxidized with lightened heat become further inflammatory.

00:21:57: so i would look at them as on a list like, are they a problem for you?

00:22:03: Are you over consuming these industrial seed oils or packaged foods that have these industrial seeds oil more and more.

00:22:09: I was just gonna say because we find them in pretty much all processed food when you look on the label there's always sunflower or some other vegetable oil in their thats problematic.

00:22:19: so... So much yeah!

00:22:21: And it is not just about the seed oils at point.

00:22:24: its a cocktail of different perfect storm of things.

00:22:29: But the, I think that like an organic cold pressed sunflower oil it's technically a seed oil.

00:22:39: Do i Think?

00:22:39: That' The problem of western society?

00:22:43: no i don't.

00:22:44: so i Don't Like to make broad sweeping statements if i can avoid It.

00:22:47: and there are better for you versions.

00:22:49: have even Seed oils.

00:22:50: i know that's radical To the carnivore people out There.

00:22:53: but yes it is true.

00:22:55: And then the third one would be added sugar which Is kind Of I think most people get good behind that.

00:23:00: It's kind of the United Nations as far as food ingredients go, like most people can agree on kumbaya moment added sugar in the form processed sugar and in its whole-food form.

00:23:14: we're not talking about fruit here um... And that kind of begs the question.

00:23:18: i think lumping process sugar With fruit and said in that as a problem in the nutrition world where it's like there are certain people That have fruit is bad, and they're fearing fruit this big.

00:23:28: I'm sort of orthorexic about all this stuff.

00:23:31: It was just disordered eating or unhealthy food.

00:23:34: The Western World has not become diabetic because of a fruit problem Like no one's become diabetic now.

00:23:40: does that mean?

00:23:40: People who have insulin resistance shouldn't limit fruit for a time while they heal?

00:23:44: Yes certainly back to that sort of low carb ketogenic approach car even carnivore approach.

00:23:48: For some people first season of their life Low carb can be needed.

00:23:52: And it is a great clinical nutrition tool, but I think we over cracked oftentimes again back to that sort of toxic tribalism and nutrition.

00:24:01: So looking at-I would take a sugar inventory for anybody That's watching this as to look at day in the life week In The Life how many grams of added sugar are you having?

00:24:13: foods you're buying, it's hidden in a lot of things.

00:24:15: Become label literate not just for sugar but all these other additives.

00:24:20: and then the fourth would be dairy.

00:24:23: back to that genetic epigenetic mismatch or an evolutionary mismatch as our researchers refer.

00:24:36: We've been homogenized and pasteurize the milk, we feed them grain not grass.

00:24:44: So it's changing a lot of variables here that our body in the microbiome all the trillions bacteria haven't really changed.

00:24:53: but their world has changed so much.

00:24:55: It is triggering these latent genetic predispositions, its triggering inflammation.

00:24:59: because our microbiome or body living in brave new worlds many ways We have to decrease that chasm, we've decreased the mismatch between our body and world around us in food.

00:25:12: That's how you can put your body back into homeostasis.

00:25:15: So dairy is a shell of itself for poor thing.

00:25:18: it not what our ancestors were consumed.

00:25:21: And thats why A-II Dairy is cropping up.

00:25:24: because its these O-G Dairy out there The O-g casein, the dairy protein.

00:25:31: on top of that fermented dairies breaks down these proteins and make them more digestible.

00:25:36: So yogurts, and kefirs, cheeses are more digestable.

00:25:42: And then raw dairy has the enzymes to help break these things down.

00:25:45: so if you put the whole back into the food The body can actually deal with some other stuff.

00:25:53: But look!

00:25:54: You get best-of-the-best A-II Fermented Raw Camel milk, and it still may not love a person back.

00:26:02: So you have to keep an open mind too.

00:26:04: even the best of the best May Not Love Everybody Back But It's Gonna Love More People Back.

00:26:09: so that would be The Inflammatory Core.

00:26:10: for if I could add A plus One Would Be Alcohol.

00:26:13: but is That A food?

00:26:15: some For Some people?

00:26:16: Maybe Let's Stop For Some People.

00:26:17: Yeah Okay Do You Think That When People Consume These Foods And i'm Sure Many Of Our Listeners Or at least Some of our listeners think I consume all of these and i don't have a problem.

00:26:49: I don't want to go looking for problems where there aren't any.

00:27:00: And, i dont wanna create stress and anxiety when theres shouldn't be anything right?

00:27:06: So you wanna look at their labs & how they feel.

00:27:10: Now a lot of people are normalizing things that arnt normal.

00:27:16: just because something is common doesn't necessarily make it normal, just because its your everyday.

00:27:21: Doesn't mean you should settle for or normalize it so that's a bit different.

00:27:25: That is like someone who says well yeah I- It's this low grade whatever digestive problem This mild background anxiety, this mild brain fog they've had in years.

00:27:35: They think their personality Or the Anxiety!

00:27:39: They think i'm an anxious person.

00:27:41: Is that really a personality trait or is it neuro-inflammatory problem?

00:27:45: Is your personality trait, or is the hormonal imbalance.

00:27:47: Is there some dysregulation going on in you body?

00:27:52: That's bit different because people can get by They could go to work and live their life But its not necessarily optimal health.

00:28:01: Its suboptimal They aren't thriving in some way, and some insignificant ways.

00:28:06: That's a bit different.

00:28:07: And then when you look at labs You'll see it on the labs if your running the appropriate labs too.

00:28:11: So you have to look both subjective and objective.

00:28:14: things Like how are they feeling?

00:28:16: Truly feeling like ask alot of questions so I can have people that will put on their telehealth health history forums Like i have this right its two different health issues.

00:28:26: But then when you really talk to them for an hour and a half, You find out oh it's-it is lot more than that.

00:28:31: They're just so divorced from their body And they are not even realizing this thing That there experiencing every day Is actually proverbial check engine light That somethings off here.

00:28:42: We want explore whats going on Here.

00:28:44: Again This isn't being fear mongering or looking For problems with the aren't any.

00:28:48: It's just bein' A little bit more curious about what The bodies trying tell you Because alot of these health issues Are.

00:28:54: they're living on this inflammation spectrum, this continuum between optimal health and health problems.

00:29:00: And by the time somebody is diagnosed with a chronic health issue whether it be an autoimmune problem hormonal problem metabolic issues mental-health issue It's about four to ten years prior To that diagnosis That things are brewing in this continuum.

00:29:14: so this saying look The body telling us these don't happen often times overnight most of them.

00:29:18: They don't happened over night for people.

00:29:21: So what?

00:29:24: And then getting curious about how you're feeling, what your body's telling you by looking at the different systems of the body and looking at difference between optimal an average.

00:29:32: The world is very averaged that we're all but they are struggling with chronic health issues.

00:29:37: How can be optimal?

00:29:39: Looking in labs let us look to see if it shows up because there a lot use American history as scenario like Metabolic Paul Revere's.

00:29:51: he didn't actually say the British are coming, but you know That's this sort of a legend to fall revere.

00:29:55: There's a lot of warning signs on labs Years before it ever becomes diagnosable that you can catch things that Are brewing in this inflammation spectrum?

00:30:04: So this isn't a point like oh let's be fearful.

00:30:06: This is wow we have agency because we have We'd.

00:30:09: I have to know what were dealing with do something about and all other stuff Are things you can overcome and heal from, optimize or reverse?

00:30:17: But again You have to look at where the issue is.

00:30:19: To do something about it.

00:30:21: Yeah And I think It's an important point that you mentioned That what normal Is not optimal and considering We're living in such a sick society we compare Ourselves with others who are also Sick and oh yeah they Have two.

00:30:33: so its Normal everybody has it.

00:30:34: Its Not A Problem.

00:30:36: So yeah thats a big Issue.

00:30:37: but how Do actually go About reconnecting to our bodies and Actually feeling that Something is off?

00:30:42: i mean Running some labs of course, but some people may not have the The money to do it or may not know where to go.

00:30:50: I think It's similar in the US that conventional doctors are very hesitant when it comes to running labs.

00:30:56: They only do it.

00:30:57: When is really necessary and it's the same here in Germany?

00:30:59: they don't like To do that and you have to pay out-of-pocket.

00:31:02: so Is there another way that we can kind of figure out which foods our body actually?

00:31:09: Well yeah Which foods are good to us?

00:31:11: at which ones actually harm our body?

00:31:14: Yeah, I think health history informs me what labs are appropriate.

00:31:19: You don't want to just be running any lab under the sun.

00:31:21: you wanna actually get people information that's relevant and they can do something about it.

00:31:26: And not everybody needs all the fancy labs.

00:31:27: sometimes It's just basic stuff.

00:31:29: conventional data even That looks at optimal not average.

00:31:33: and i think thats a bigger point here too is that The Labs reference range.

00:31:37: whether your GP PCP any conventional doctor rheumatologist endocrinologists gastroenterologists Hormone specialists, they're looking at the labs reference range.

00:31:48: largely The lab's right range is based on a statistical bell curve average of people who go to laps People that are going to lapse predominantly.

00:31:57: Are not the healthiest group of people.

00:31:59: so it's not The lab system, it's helpful.

00:32:02: We need to know where pathology is of course but its not looking at optimal It's looking average.

00:32:08: So we want to look at optimal and non-average.

00:32:09: Where as the body functioning best?

00:32:12: functional medicine, where does thriving vibrant wellness reside?

00:32:16: Where is you feeling your best reside.

00:32:18: Where does health span

00:32:19: reside?".

00:32:20: So we're looking at a tighter interval within that larger reference range which my favorite labs are actually all conventional labs but seen through the lens of optimal not average and then we can get into environmental toxins.

00:32:31: I love those tests and gut health test or expanded hormonal tests like there's time in place for all of these labs, but it should be based on health history.

00:32:39: It should be base in some sort clinical acumen saying like is this gonna actually help his person?

00:32:44: Because he's lab as you mentioned aren't covered by insurance largely so we wanna to comprehensive that still be practical and cost effective not overwhelming the person.

00:32:58: So I would say beyond even a lab conversation let just someone doesn't have access.

00:33:04: Um, they could reach out to us like our telehealth clinic.

00:33:07: That's what I do is my day job so they can reach out.

00:33:10: it's all at drwillcool.com.

00:33:11: There's lots of free information for people.

00:33:13: but also if you want a run labs.

00:33:15: we run labs For People around the world and have done So far past sixteen plus years.

00:33:20: But let's just say They don't Have access To someone in functional medicine.

00:33:23: At that point i would check In with their body because these different systems The Body Can be As I mentioned earlier, these check engine lights that something's off here.

00:33:35: That are clues pointers as to what?

00:33:38: What the body trying to tell us.

00:33:39: so looking at your brain health Looking at your digestion.

00:33:43: Health looking at Your energy levels looking at you sleep all of this looking in your skin your hair your nails These are all can be sources of clinical pearls as we call them things The bodies trying to Tell Us.

00:33:57: So i had actually adapted Questions that I asked telehealth patients on one-on-one online consults.

00:34:04: I adapted them to quizzes, which is like a quiz has no replacement for our health history But it's at least.

00:34:10: if someone doesn't have access to somebody They can at least learn about their body just say oh wow and then educate themselves On different systems.

00:34:18: because that's the great thing About all this stuff.

00:34:19: Is that maybe you don't even need a functional medicine doctor?

00:34:22: Maybe it's something you can do in your own by changing the way that you eat or just adjusting some things, we're bringing in supplement.

00:34:30: Or changing mind body by integrating a mind-body practice into your life whatever is appropriate and um... That's why I think long form conversations like this on podcasts are having now.

00:34:41: books articles have written.

00:34:44: they've helped people.

00:34:45: i met someone other week.

00:34:47: I was on a Disney cruise with my family, and this lady came up to me.

00:34:51: And she said...I was gonna bring your book but i thought how could a mom of three read a book on the disney cruise so he didn't bring it?

00:34:57: So she's kicking herself because you wanted me to sign in!

00:34:59: But She said like your Book & Your Podcast changed My life and I Was able To work With my doctor and like It transformed my Life.

00:35:08: that awesome Like I'm so used to The clinical side where its like.

00:35:10: Im tracking labs and know That person right.

00:35:13: I am part Of their health journey actively.

00:35:15: But it's so cool to think about a conversation that we're having on a podcast or book, an article.

00:35:22: People can do it by their own which is amazing and such blessing!

00:35:26: So I hope you find this helpful...I just think its getting curious about your health i guess as the shorter way of saying it.

00:35:32: Yeah..i think what people could also do is journal Food journal where they write down what they eat and what symptoms.

00:35:41: They have And then they can draw connections between oh every time I have this breakfast, I Have I'm bloated afterwards or i feel tired around lunch?

00:35:50: Also What you say I think books Can be really helpful and This was actually part of my My own health journey when I discovered your book the inflammation spectrum back in I Think twenty nineteen When it just came out because at that At That Time I had I had problems with my toe.

00:36:07: So, i was diagnosed with osteoarthritis in my right toe and went to a conventional doctor... well different ones actually!

00:36:14: And they always told me there's nothing we can do.

00:36:17: you have that now.

00:36:18: this is your problem now?

00:36:19: We can only give you cortisone

00:36:21: injections.".

00:36:22: Then I heard on the podcast then got your book.

00:36:26: The inflammation spectrum is about an elimination diet.

00:36:30: so The reader is through an elimination diet, which means that the readers eliminate different food groups and you mentioned four of them already.

00:36:39: So grains added sugar seed oils and so on.

00:36:42: And then you reintroduce the group's one after another.

00:36:46: After I think i did two months without those?

00:36:49: I think I eliminated all eight!

00:36:50: There are actually more groups.

00:36:52: Then I re-introduced them One after Another... ...and then saw how my body reacted to these food groups, and I noticed that for me gluten was a problem at least.

00:37:01: At the time seed oils were a problem sugar-was-a-problem And some of the other food groups weren't a problem.

00:37:08: i mean alcohol Was A Problem?

00:37:09: I think That's The Problem For Everyone.

00:37:11: To Be Honest!

00:37:12: There Were Also Night Shades.

00:37:13: Those Weren'T A Problem For Me But This Is How I Learned That Food Can Be Medicine.

00:37:17: So You Actually Put Me on this journey because since then I read up more of those topics and for me, i'm a little biased now.

00:37:26: This book helped so much but books can be really helpful to people.

00:37:32: it helps you also getting to know your body again!

00:37:39: What I tell people when I talk about an elimination diet is that they can imagine their body to be like a dirty pool.

00:37:48: So, When you have the dirty pool and throw dirt in You don't notice it getting dirtier.

00:37:53: But as soon as your clean it And then you throw dirt into it Then you notice It.

00:37:58: This is just like your body.

00:37:59: You eliminate for instance alcohol For awhile And drink a glass of beer and almost drunk.

00:38:04: Some people may relate to this.

00:38:07: Maybe makes sense To get know the body again see which foods actually love you back.

00:38:14: Yeah, so good!

00:38:15: Well that means so much to me.

00:38:16: thank you for saying those kind words about the book and yeah I'm honored to be a part of your health journey.

00:38:22: i didn't even know it.

00:38:23: That's so cool.

00:38:24: You're right about that.

00:38:25: It is great analogy because thats not in my books.

00:38:27: So its a great analogy.

00:38:28: um...about The Pool And umm..it's so true Right?

00:38:32: Its so true.

00:38:33: Your advice on the journal Is so smart.

00:38:36: We have every telehealth patient.

00:38:37: do a journal.

00:38:39: You don't need a doctor for that.

00:38:40: Just do it yourself, and then you have these aha moments of like.

00:38:44: oh wait I didn't correlate this when i did this...I had this!

00:38:48: Then you can get an agency on your health.

00:38:49: yeah the inflammation spectrum is a good resource For those quizzes.

00:38:54: some of them are in That book so they Can kind of see where They're out in the inflammation Spectrum.

00:38:58: what system Do they Need to do?

00:39:01: And then yeah The eliminate protocol versus the core four.

00:39:04: there's more advanced Tracks for people who need Them.

00:39:07: Yeah, yeah I think that's a really good resource.

00:39:09: Um...I'd love to get into some more nutrition controversies.

00:39:15: we touched on some of them already.

00:39:16: i think the gluten topic is controversial at least for some people, but there are some more out there that confuse people.

00:39:25: At least That's the impression that I got.

00:39:27: so i'd like to get your take on.

00:39:29: For instance now that we spoke about gluten We can talk about gluten-free products because I see people advertising them People think they're healthy.

00:39:36: oh this is gluten free?

00:39:37: I should get it.

00:39:38: and i'm not talking About foods that Are of course naturally gluten free.

00:39:42: i'm Not talking about tomatoes But i'm Talking about for instance gluten Free pasta Gluten free breads.

00:39:47: Are they good for us or is this actually something that we should avoid?

00:39:52: I think it can be a part of a balanced, diverse nutrient-dense diet.

00:39:58: Yeah i think there's like rice flour pasta... It could be fine but so Should people be living on bright pasta?

00:40:07: No, nobody's gonna say that really.

00:40:10: Maybe some Carbiterians out there.

00:40:11: I'm sure this is a group for that but the...I think that for the average person no it could Be part of a healthy balanced diet.

00:40:18: yes certainly Does it love your body back or not?

00:40:22: now It is true that there's a lot of just because you're slapping something with the label That says gf on it.

00:40:30: gluten-free doesn't mean.

00:40:31: It's healthy.

00:40:32: so become labeled literate even if its gluten free.

00:40:35: I have a friend yeah, she used to be on my team.

00:40:37: We just had dinner the other night some of my team members and she said i still Go into when i go anywhere To eat?

00:40:43: I Just say is it gluten free?

00:40:44: And it's like The silliest thing.

00:40:45: it's Like A banana.

00:40:46: She asks If Its Gluten Free Like This Running Joke.

00:40:49: But It's Just Because It's Gluten-Free Doesn'T Make It Healthy And you want to vet it.

00:40:56: and there can be a lot of really gnarly things.

00:40:58: That's the technical term, unhealthy inflammatory foods that are gluten-free.

00:41:03: Cocaine is gluten free!

00:41:05: It doesn't make it healthy.

00:41:07: so we need like have some discernment on this.

00:41:11: but get as much whole food as you can.

00:41:16: if grains love your body back then They're the minimal ingredients where it's like.

00:41:23: maybe just rice and water And salt, I may be a few other things.

00:41:27: Then that's the pasta.

00:41:29: That's different than something with fifty ingredients an and it's gluten-free.

00:41:34: so i think but that sort of aid that Label literacy again is important here.

00:41:41: Yeah, I think it's so obvious when you hear.

00:41:44: but then go to the supermarket.

00:41:46: You see a vegan label or high protein gluten-free and they're trying manipulate us.

00:41:52: It is not that easy if don't consciously make an effort to actually read the label and think about what is inside that food.

00:42:01: You hit a nail on your head, high protein... ...is next one!

00:42:05: It's the new gluten-free because it's like Starbucks, God bless Starbucks.

00:42:09: but they will put their protein in there cold film or I just went to Expo West not long ago which was the largest natural food expo in the world like sixty thousand people something like that in Anaheim California.

00:42:25: It was the running joke between all of us there.

00:42:27: The amount of brands are just protein that, protein that... Look we need protein but it becomes a sort-of buzzword where everybody is throwing some protein in it.

00:42:38: I mean to the point when they're concerned if there's going to be a protein shortage because like these raw materials run out Because everyone is downing their proteins.

00:42:48: It becomes, it's part of a good conversation.

00:42:51: Optimal versus average making sure we're getting enough protein.

00:42:53: I'm excited about the dietary guidelines here in the States calling that out and looking at optimal not-average.

00:43:01: but yeah its just because its high protein.

00:43:04: The bodybuilding world will tell you when they are all worried about our macros or Keto World.

00:43:11: If was same thing with Keto couple years ago if it is hashtag keto It was high fat low carb, it was automatically healthy.

00:43:19: The bodybuilding world is the same world right?

00:43:21: If its like a fitness world if its low-carb and high protein that's good.

00:43:25: No!

00:43:26: There are lot of chemical soups here that have high protein people consuming.

00:43:31: So yeah so what I'm hearing is that yes protein is very important But we should always stick to whole, minimally processed food.

00:43:39: And I think you would agree that most people could probably do a little or benefit a little more from actually more protein.

00:43:46: and you mentioned this?

00:43:47: You have new dietary guidelines... ...I think you raise it to one point.

00:43:50: two-to-one point.

00:43:51: six grams per kilogram body weight.

00:43:54: Yeah!

00:43:54: That's pretty good because in Germany well i know they're still pretty low on that.. ..and also here most people can benefit for high quality proteins.

00:44:03: let us put them away Yeah, so my next question is about sugar.

00:44:09: It's one of those core for inflammatory foods and I think everybody can get behind that.

00:44:14: you also mentioned that.

00:44:15: but What about artificial sweeteners?

00:44:18: This is quite controversial it seems.

00:44:21: some say they destroy your gut microbiome.

00:44:24: others Say their neutral.

00:44:25: other say They are very helpful because it helps people lose weight when they switch from Regular soda to diet soda For instance.

00:44:32: what's your take on that?

00:44:33: Yeah, these are good questions.

00:44:35: You're a good at this Jason so I feel like personally i don't consume them.

00:44:43: What did I have?

00:44:44: I was in the airport...I'm just speaking up to the cuff here The first time in my life that I know of.

00:44:50: maybe it's unknowingly given sugar but you know what im talking about low carb sweeteners that didn't know about But then knowingly picked-up his drink.

00:45:02: I just wanted to try it.

00:45:03: The ingredients were not the best, i was in an airport all day.

00:45:06: my flight was delayed so i was like and i travel all their time for work...i'm not making excuses because i would fast normally right?

00:45:14: But i just was wanting to try this random thing that had sucralose which is Splenda, its organic chloride.

00:45:21: It's low carb sweetener.

00:45:23: thats isn't stevia

00:45:24: Right?!

00:45:25: Its not a monk fruit or something Like That!

00:45:27: I never want to have it..its probably first time ive ever had a sucralos In My Life.

00:45:31: It tasted really good, so I can actually understand why from a consumer and brand standpoint these things are low sugar but it's aspartame or sucralose.

00:45:43: Um, and I'm quite aware.

00:45:48: I've talked about the research for fifteen years so i know that The Research but you Know it's like those things Like is at the end of the world if somebody has It here in there?

00:45:56: No its not.

00:45:57: um what I make.

00:45:58: At the bulk Of somebodies diet they're having on a Consistent daily basis because They think their doing Their body good Because are Having this Splenda every day or sucralose Or aspartame Whatever fill In the blank of something else.

00:46:09: now I don't Think Its Something That someone Should be Dependent On Daily.

00:46:12: uh Because we look at the You know Vitesman Institute other studies looking at the implication of these artificial sweeteners on the microbiome and metabolism long-term.

00:46:26: It's not the best thing, but overdoing stevia isn't good for either.

00:46:31: so I think that even this quote unquote more natural Artif or low carb sweeteners.

00:46:36: It wouldn't be artificial, but these low-carb sugar free alternatives like stevia and monk fruit xylitol They all have can be problematic in high amounts.

00:46:44: so I think all of these should be looked at with a bit of Use in limited amounts.

00:46:49: maybe not it All when you have the option to go for a stevia or a monk fruit Or alulose which i think are gonna Be better options because they're more towards The natural options, but even in that camp there are better for you versions like stevia.

00:47:04: stevia is a plant so Is it a green powder?

00:47:07: That's just the leaf.

00:47:08: It's You know more Just dried desticated powdered stevia or as it white powdered bleached mixed with other things.

00:47:17: And it's not the whole food forum But its more Whole Food than Sucralose or the aspartame of something like that.

00:47:24: So it's a spectrum.

00:47:26: But all these things should be used judiciously based on that person's gut health and metabolic Health.

00:47:32: I can see the point Of Switching from if they're having lots of cane sugar, or high fructose corn syrup And switching to a sucralose Or Something Like That.

00:47:46: You are going to, for most people see better outcomes from an A-one C standpoint and glucose standpoint.

00:47:52: Your fasting glucose is gonna improve.

00:47:54: your a one c's going to improve.

00:47:56: Yeah Maybe it's not the best for the microbiome.

00:47:59: So if that person severely insulin resistant And they're not willing to change their health at all other than swap to the low carb sweetener If that is that weird You know example hypothetical where they're just going to swap out then maybe you could say it's gonna be a net positive for that person because their A one Cs come down.

00:48:18: Their glucose has improved the metabolic health Has improved?

00:48:22: To some degree.

00:48:24: But is just because something's better doesn't make it optimal.

00:48:28: And that's the bigger question here, yeah you can find lesser evil things but they're still evil at the end of day and I'm using that word loosely...they are not actually evil!

00:48:36: But uh..you know what i am saying?

00:48:38: They aren'nt like optimal for human biochemistry.

00:48:41: um so thats kinda my take on them....I don´t have em other than a random time in LaGuardia airport like a month ago and that was first one.

00:48:50: and done never do again.

00:48:52: Okay, it's good that you're not hooked because what I noticed here in Berlin where i live is a lot of young kids actually seem to be addicted to these energy drinks and all the stuff thats in there.

00:49:05: But its seems like they are actually hooked on them.

00:49:07: so im glad your not!

00:49:10: It didn't hook me one time no...it was this random protein milk.

00:49:17: I did something that i've literally threw shade at for years.

00:49:20: Like, and like you know?

00:49:21: I'll try it.

00:49:21: just see what it tastes like.

00:49:23: It was good Yeah But it wasn't not the best for you though.

00:49:28: yeah.

00:49:30: so speaking of sugar And blood sugar some people say that berberine is kind Of like natures ozempic So it helps us lower blood sugar.

00:49:40: it can support our metabolism.

00:49:43: What's your take on that?

00:49:47: I would say it's more of nature's metformin versus nature's GLP-one agonists.

00:49:53: as far like the mechanism is concerned, but i get their point.

00:49:55: They're saying from a metabolic health standpoint Yeah...I think if its dose appropriately It pretty well researched and has been for years Even prior to whole GLP one explosion.

00:50:07: Its' been part of that conversation As far working on insulin resistance And improvement glucose levels blood sugar level.

00:50:15: But you do have to dose it quite high, to see that therapeutic dose and kind of equate with something like metformin or glucophage.

00:50:23: You can't do it!

00:50:26: I would never want to try supplement somebody's way out a poor diet.

00:50:31: I'd always start with food because there will be more modulating.

00:50:34: Increasing fiber improving gut health is actually nature's ozempic.

00:50:41: Improving gut health is nature's osempic, because that's where your gut is making GOP one.

00:50:46: So I'm like all four.

00:50:47: are what other ways we can improve somebody's gut health?

00:50:49: Because it actually is endogenously and naturally-making GOP on its own!

00:50:54: Your body makes this peptide...on its own.

00:50:57: so you don't depend upon some exogenous peptide even though i am a fan of peptide research and utilize peptides.

00:51:04: But food is first, right?

00:51:05: And we can kind of have a both and not either or approach here.

00:51:08: So Burberry and other alkaloids, other herbs botanicals micronutrients chromium it's for example all Can help with blood sugar regulation and Can be tools within the toolbox.

00:51:23: but I feel our best serving people when they're paired with food.

00:51:28: Peace and then even a mind-body peace.

00:51:30: back to that earlier point too of like stress in anxiety.

00:51:33: That impacts blood sugar as well.

00:51:35: Yeah, it makes sense.

00:51:36: now you mentioned fiber.

00:51:38: that makes me think of another controversial topic which are the anti nutrients.

00:51:44: Are they problematic?

00:51:45: Maybe maybe can explain what they are for those who don't know And we should be worried about them if anyone.

00:51:51: Yeah, so I mean you read the inflammation spectrum.

00:51:53: So You know we talk about them?

00:51:55: I mean they're mentioned in there.

00:51:57: They're problematic for some people.

00:51:59: There's a sidebar and that little box In the inflammation Spectrum in That book.

00:52:04: i remember reading writing it.

00:52:06: I was at Barnes & Noble.

00:52:07: My wife had friends over, so when we were working on that book and I vividly remember making the sidebar thinking okay yeah well there's THAT exception and THAT exception just to show people... Yeah!

00:52:18: There is a lot of bio-individuality too.

00:52:21: looking at genetics and epigenetics some people genetically have these endocannabinoin gene variants other methylation genes variants HLA genes for mold issues that some foods aren't gonna love their body back because of genetics and epigenetics.

00:52:39: So plant anti-nutrients are things like lectins, phytic acid oxalates.

00:52:44: these are plant proteins or plant compounds that are in things like grains.

00:52:50: they're anything's like legumes and beans.

00:52:53: They're in some vegetables at higher amounts someone lower amount.

00:52:56: so there.

00:52:58: And it seems like oxalate certain things like spinach and kale.

00:53:01: but Are they an issue?

00:53:05: For some people, yes.

00:53:07: And that's part of the food sensitivity conversation where people are having issues with these foods because maybe their not just properly preparing them or even when they're properly prepared.

00:53:17: so there is a spectrum piece.

00:53:20: but soaking and sprouting fermenting washing, rinsing does a lot for things like legumes and grains and vegetables.

00:53:29: And even pressure cooking these thing down or the soups in stew is how we started to conversation out breaks alot of this plant anti-nutrients down.

00:53:37: so then you from nutrition science standpoint You can talk about well this grain or that bean or that plant some way has these things tools and they are the defense mechanisms of a plant that makes their nutrients less bioavailable.

00:54:00: They make it more irritating to whoever's consuming them, like the person who is listening right now.

00:54:06: but an issue for you if your having in cooked sprouted pressure-cooked version because something can be there nature, but that's not how like the end outcome for somebody.

00:54:21: That's consuming it.

00:54:22: and even if there is some issues or Even If There Is Some Plant Defense Mechanisms?

00:54:28: Is that even a worry For Many People?

00:54:31: No Like And You Could Make The Argument.

00:54:34: But Some Of These Plants Some of Their Benefits Could Come From The Defense Mechanism Because It Creates.

00:54:39: This Is More My Theory Than Science.

00:54:41: But Think this should be science on this because I think there's something to it is could some of these herbs and plants that people are consuming create These sort of micro-hormetic effects on the body.

00:54:53: That actually makes the body more resilient cuz Sometimes create.

00:54:57: people will go off all these foods, and they have no resilience like They can't even have anything cause their digestion isn't able to adapt.

00:55:06: so i think you're not overdoing any of these foods, but they should be part of that sort diversity and it keeps the body more resilient.

00:55:16: So there's a time in place for that.

00:55:17: I'm not saying everybody is going to try to stress their bodies out But i do think within reason depending on your resilience These things can become part of healthy diet no problem And then just properly prepare it.

00:55:29: Back at your point when we did this in twenty nineteen elimination diet Can be helpful here because like for me, I don't do well with nightshades Right and it has these alkaloids which should could be put into the same category.

00:55:44: some things like peppers tomatoes white potatoes Goji berries eggplants.

00:55:49: I have a problem With all of those but i don't Do Well with Like The Peppers?

00:55:53: I used to But I Don't right now.

00:55:55: But I can have gluten just fine.

00:55:57: So like it shows you, on the opposite of you in that circumstance.

00:56:01: so there's so much bio-individuality to this concept That there are no hard and fast rules for a lot of them.

00:56:08: Yeah totally.

00:56:09: When i think about anti-nutrients one thing comes to mind is the group of vegetarians & vegans who may need be aware of phytates because they tend to eat more phytate rich foods which then binds zinc and iron.

00:56:25: nutritional recommendations, we have actually different recommendations depending on how much phytate-rich foods you eat.

00:56:31: So how much zinc you should consume?

00:56:34: because again the phytates bind zinc and then there's a higher likelihood of developing a deficiency.

00:56:39: so I think at least those people who follow these kinds of diets should be aware of potential issue here.

00:56:46: Yeah hundred percent!

00:56:47: The more plant based somebody is could be an issue to look into.

00:56:53: Because even beyond the bioavailability conversation, which is meaning like yeah that plant food can have this amount of a zinc or iron or whatever vitamin you're talking about but it's actually getting it?

00:57:06: What's the bio-availbility of that nutrient?

00:57:08: density and then the form of that vitamin matters as well.

00:57:13: And on top of that, one component here are these plant defense mechanisms phytates binding to these minerals, and you see a lot more nutrient deficiencies on average when the more plant-based somebody is.

00:57:30: Namely iron—I see that a lot on labs!

00:57:32: And running a whole iron panel.

00:57:34: I would recommend anybody who's exclusively or predominantly plant based through iron saturation Hemoglobin, Hematocrit, Ferritin for sure run a ferritin.

00:57:45: We're stored iron marker with the called MC series.

00:57:49: that's these mean corpuscular red blood cell measurements.

00:57:53: Run all of that total Iron Binding capacity TIBC.

00:57:57: get all those biomarkers.

00:57:58: if I would say for anybody it's.

00:57:59: but All women should have that done and definitely everybody That's plant-based should have those labs ran in calling out iron, but you wouldn't look at all of the nutrients.

00:58:11: Look at magnesium, look at selenium, look zinc... Look at vitamin D and B vitamins because these things can be more deficient in somebody that is plant-based.

00:58:21: That doesn't mean someone who's a plant based person cannot get around it But they just have to focus on nutrient density and bioavailability supplement accordingly where needed And make the best of them.

00:58:34: Yeah we do also recommend regular testing here on this podcast a lot, because we always say tests don't guess.

00:58:40: Because obviously we are fans of nutritional supplements.

00:58:43: but we're also saying that not everybody should just blindly supplement but rather actually figure out what they need how much they need for how long they should take it.

00:58:52: so yeah makes sense to get some lab work done.

00:58:56: Now, we've talked about some of the big debates now and I want to kind of bring it back.

00:59:15: How do you start from a functional medicine perspective?

00:59:18: So is it the lab testing, Is that what you mentioned this earlier.

00:59:21: You have like there's This conversation with them and give them quizzes or if they're something else That usually in the beginning to figure out What's going on with them.

00:59:31: Yeah The quizzes are at DrWillCole.com.

00:59:35: They're different systems of body And their.

00:59:37: in the inflammation spectrum book They're adapted from questions that I ask patients.

00:59:42: So the quizzes are in the health history.

00:59:44: It's a lot more comprehensive in the Health History kind of caught telehealth consultation.

00:59:49: so yeah, it's about an hour and hour-and-a-half spending with time With somebody digging into their their health history And looking at the physiological and psychological component to look at things like gut health hormonal health metabolic health environmental toxins.

01:00:04: We we'd look at all those things and then we looked at stress and trauma and like is it Really unresolved trauma piece.

01:00:10: That's part of that puzzle.

01:00:12: you have to have a both and not either or approach and saying, well it's just trauma.

01:00:17: And you'll see people on social media almost like if you've just dealt with the trauma or stress then none of these food things matter Like none other supplements matters.

01:00:24: It is about trauma.

01:00:26: again back to this sort of tribalism.

01:00:28: its their thing.

01:00:29: so they make every apply everybody.

01:00:32: You can't outmeditate a moldy house You cant breath work.

01:00:37: do psychedelics when somebody has environmental toxins.

01:00:41: So...it'a ridiculous statement on the other side, for someone that says it's just nutrition or just whatever supplement you're talking about when they are serving their body a big slice of stress every day.

01:00:53: Or have unresolved trauma stored in there body?

01:00:56: They're frailing that person too!

01:00:58: So we have both an approach here and talk about this during our initial consult to determine what food protocol is appropriate What supplements, what peptide, what somatic, what mental emotional component, what vagal nerve simulation protocols needed so we can sort of curate the best protocol for them, and then back to the art part tracking over time.

01:01:19: And adjusting the protocol in real-time as their body improves.

01:01:23: so it starts with a health history and then appropriate labs and clinical monitoring coaching guiding tweaking As Time Goes On.

01:01:32: So that's what we do on the clinical side.

01:01:38: Is there anything People can do at home.

01:01:41: So I'm a person who tries to do everything At-home first like i try To solve my own problems before, I go somewhere?

01:01:47: I learned that sometimes it's necessary to get outside help from A therapist or a practitioner for instance Like a Chiropractic adjustment like That.

01:01:57: you Can't fix yourself For instance right.

01:02:00: Sometimes It makes sense to find someone to Help You.

01:02:02: but in terms of like if let's say i'm i'm bloated all the time Or i have reflux Is there something that you could generally recommend people do or try at home first?

01:02:13: Because I really like this mental health side, because often people don't actually know it would affect their digestive symptoms.

01:02:24: Or they can influence digestion when stressed all the time... So is there anything in that direction for them to do?

01:02:33: and food?

01:02:34: Yeah sure!

01:02:37: My fourth book, my most recent one... I have another coming out in September.

01:02:43: But the more recent was called Gut Feelings and we looked at both gut & feelings The physical and mental emotional spiritual.

01:02:51: so just keep it simple for somebody that's like okay i want to use your example.

01:02:55: Have Digested Problems.

01:02:56: It could be bloating, constipation, IBS, Clitis, Crohn's whatever.

01:03:02: Then I would pick, and this could apply to anybody.

01:03:04: So we're just using the digestive problem as an example but if it's anxiety or brain fog of fatigue.

01:03:11: This can apply you too.

01:03:13: so i will pick something physical And then i'd picked Something mental emotional spiritual.

01:03:18: so a physical side.

01:03:20: Look at the inflammatory core for what your relationship with them is that loving your body back?

01:03:25: Or not?

01:03:26: And then focusing on more soups and stews, something that's a little bit easier to digest is sort of therapeutic.

01:03:32: Put yourself in the souping protocol for week or two weeks.

01:03:36: broth soups you can do it plant-based You could do it bone broth based I'd use an omnivore option some plant-base broth like ginger broth or seaweed broth and I love bone broth and have mostly the bone broth.

01:03:48: but soups & stews hardy there isn't–.

01:03:50: There's time and place for fasting at this point.

01:03:52: But all fasting.

01:03:54: so just soup And it's easy to digest, grounding calming centering to the gut brain axis.

01:04:01: The gut-brain immune access as far as inflammation is concerned.

01:04:05: and then on the feeling side of that gut feelings pair you know crosstalk.

01:04:13: I would pick something active in something passive.

01:04:15: That's what I tell telehealth patients.

01:04:16: so something active and something passive when it comes to nervous system regulation or metabolizing stored stress and stored trauma in the body.

01:04:25: So something active could be journaling, right?

01:04:28: It can be breathwork meditation it could be ground-it could be something else Tai Chi yoga.

01:04:32: but I journaling is something that i find clinically really moves a needle if somebody's consistent with it.

01:04:38: so twenty minutes a day...I prescribe this just as would prescribed a peptide.

01:04:43: But you're prescribing twenty minutes today With pen or pencil to paper.

01:04:49: Free flow free floor stream of consciousness.

01:04:52: write out note not typing on your notes app On your iPhone and that works.

01:05:00: different parts of the brain to.

01:05:01: it actually works Different parts at the brain.

01:05:03: Actually writing it out versus typing which a lot of our nervous systems are So weak in that area because we're just on our phones too much.

01:05:10: I'm not writing so that actually metabolizes things and work certain parts of The nervous system by writing it up, but a good prompt could be What does it feel like to be me today?

01:05:20: Or where in my life do I not feel safe?

01:05:22: because the goal of this is to create safety and healing your gut, calming inflammation through foods and supplements or peptides.

01:05:30: That creates safety right by calming and bringing homeostasis to the body.

01:05:34: but then on a mental emotional level we have to do that too.

01:05:37: so journaling can be a form of kind of clearing stuff out purging from the body.

01:05:42: you could even burn paper Afterwards if you want but say the things.

01:05:45: You wouldn't say to anybody out loud, but you're getting it cathartically onto The paper and your hands are gonna cramp.

01:05:53: they're going to be kind of annoyed with the whole practice.

01:05:57: But it's good.

01:05:58: It's a good therapeutic metabolic purge on a somatic level.

01:06:03: And so journal And we call it journal speak or ugly journaling.

01:06:07: There's different methods around that, but its sort of based on the premise because there can be a lot shame and rage and unresolved trauma when people are dealing with digestive problems or dealing with autoimmune problem or mental health issues.

01:06:21: so The Journal would something active meaning you have to show up You Have To Do It.

01:06:24: Its A Practice.

01:06:26: They Call It A Practice For A Reason Because We All Suck At It And You Stay Consistent With It.

01:06:31: And then something passive is something that you don't necessarily have to quote unquote do.

01:06:36: It's not this practice per se, but you do have to stay consistent with it.

01:06:41: and That is like a transcutaneous vagal nerve stimulation the ones that go on your neck or ear, those one's like going to wrist and ankle.

01:06:51: But then it works either on stimulating the branches of vagus nerve through vibration work on stimulating the vagus nerves which is the largest cranial nerve in body.

01:07:02: its responsible for resting digesting aspect of the autonomic nervous system.

01:07:08: Key word is the rest, meaning end to anxiety and digest.

01:07:12: gut health aspect which there's poor vagal tone in most people that have digestive problems and inflammatory problems.

01:07:18: And mental health issues or nervous system issues.

01:07:21: so I like these tools because they're things That you don't have to do them per se.

01:07:27: They're working in the background.

01:07:29: You can be doing something else wellness practices, biohacks while these things are working in the background.

01:07:37: I've seen them really work on people's anxiety their digestion.

01:07:40: i've seen it work on peoples sleep scores...i have seen at work on pain levels inflammation level.

01:07:48: that is wild.

01:07:49: just through toning this weak nerve and you're sort of balancing your calming the sympathetic fight-or-flight freeze hypervigilant response and activating this weaker response this resting digesting parasympathetic.

01:08:01: It's like going to the gym for the nervous system, but in a more somatic way.

01:08:05: The way that your body needs it.

01:08:07: Yeah I think this is actually something most people even without symptoms can benefit from promoting the rest and digest system... ...the parasympathetic nervous system because we're just so stressed!

01:08:19: Most of us are more in an activated state could benefit from taking its low.

01:08:26: maybe writing Practicing writing again.

01:08:28: I wrote a letter recently in my hat My hand also crammed because this was what you just mentioned, and so there's uh i could relate to that.

01:08:35: But what i do is journal like journal every morning gratitude Journal And i think that as That Is A good way To start the day end End The Day Like A Bookend My Day With with Gratitude.

01:08:44: So i Think That Is Love it?

01:08:45: That Is Something That Is More Positive.

01:08:47: i mean This this negative quote-unquote Negative Journaling That You Mentioned.

01:08:50: this i can imagine There's Also Very Helpful to get some yeah Stored Emotions out.

01:08:56: But there's great science around gratitude journaling and self-compassion too.

01:09:00: And I think maybe even doing both right if so, or for a season of your life like Maybe you have to get the negative stuff out First and then the grad to even feel grateful Right?

01:09:09: For some people that's true Or bit of both.

01:09:11: Like do sort of the purge in The morning and gratitude in the evening or vice versa.

01:09:16: whatever works for You.

01:09:17: but consistency is key with these practices.

01:09:21: Yeah We're wrapping up slowly, but i want to talk about one term that you mentioned in your book, and that is shame flamation.

01:09:29: Could you explain to us what you mean by that?

01:09:32: And What That Is?

01:09:33: Yeah it's a made-up word uh...and people often times have trouble pronouncing because its'a make up word.

01:09:40: I woke up one morning i was like thinking about writing this book.

01:09:44: It didn't got feelings..And I Was Thinking About The Researcher on Shame and Things That Caused Shame Like Unresolved Trauma & Stress and how it impacts inflammation levels.

01:09:55: So just, you know...shamefulmation health things that are mental-emotional spiritual impacting the biochem or biochemistry on labs

01:10:04: i.e.,

01:10:04: inflammation.

01:10:07: more than that but there's dysregulation in our body as a whole.

01:10:10: so thats what its is.

01:10:12: we have to find antidotes to shamefulmations in somebodys.

01:10:15: bodies like these were people of gorgeing feeding their head & heart On a daily basis, but they're the more nebulous.

01:10:23: They're the most complex of them or nonlinear.

01:10:26: But there's so important.

01:10:27: when you're talking about some healing and clinical nutrition matters bio hacks matter Their latest advancements in therapeutics and healing somebody matters on that level?

01:10:39: But really these ineffable the mental emotional spiritual stuff Really matters up for many people even more.

01:10:45: So because actually when you start shifting their state and respecting themselves more because they aren't living in this negative, ruminating feedback loop from their past.

01:10:56: They can fully be present and grounded... ...they'll start to respect themselves a bit more.. ..and choosing foods that love them back....a bit more!

01:11:03: So the analogy- I think i used this analogy in The Information Spectrum If not ,I've used it one of the books is if somebody sees themselves as well.

01:11:15: we could just use this analogy Nice car whatever that car is for you.

01:11:21: and then there's the car.

01:11:22: That's like the old beat-up Banger car, that's.

01:11:26: that's maybe a bad term I don't know it.

01:11:28: What's what's the better term?

01:11:29: For this?

01:11:29: like a beat up secondhand car right he said.

01:11:32: Old rusted dented car.

01:11:34: Right How was that person going?

01:11:38: how are both of those people?

01:11:39: they own Both these different cars.

01:11:41: How do they park?

01:11:49: And this mental emotional work, like gratitude journaling that you mentioned or purging the stuff from their past and metabolizing stored trauma.

01:11:58: Or self-compassion practices are grounding.

01:12:00: your meditation of breathwork practice is a vagal nerve stimulation training these aspects in nervous system.

01:12:05: it's not really trained.

01:12:07: That shifts there worthiness.

01:12:10: So they actually can start to choose foods in a more proactive way.

01:12:14: They're not gonna self-sabotage as much, they are going to have more self respect In their life and Not just choose the junk inflammatory foods because our bodies so reactionary And these negative feedback loops...so The shame formation piece.

01:12:31: for many people it is actually missing peace Because otherwise its this.

01:12:36: the nutrition protocols, all this other stuff is this rote list of do's and don'ts.

01:12:43: And it's not a sort-of deep owning born out self respect.

01:12:48: I think that's the difference here because those of us who get it... It just natural!

01:12:56: All of this stuff makes sense.

01:12:58: But if you are living in a state of unworthiness, If your li-if you're living in the state of pain and shame You don't!

01:13:07: You self sabotage all the time.

01:13:09: So I'm not saying that the worthiness And dealing with the same inflammation Has to be sorted out for you To change your foods.

01:13:15: That's a copout an excuse.

01:13:17: What i am saying is You need to have a both-and approach and start leaning in, To these aspects of healing.

01:13:24: Both the gut and feelings... ...to really have sustainable healing and sustainable optimal health.

01:13:32: Yeah I think when you manage this mindset switch And realize that These foods are actually good for your choose the right foods that's beneficial for you.

01:13:43: You're not feeling like you are limiting yourself, and you don't feel like your missing out or restrict yourself when you eat that

01:13:49: way.".

01:13:49: And I think this is something that often here... When I say no thanks to drink where i dont want to have pizza then people think im limiting myself but to me its actually doing something good from my self and enjoy it more than indulging in whatever is being offered.

01:14:08: Yeah, hundred percent.

01:14:09: No it's like a poor trade-off right?

01:14:13: The continuing to eat something or could be drinking alcohol can be any habit—could be hanging out with certain people—continuing to consume or surround yourself with something that doesn't love you back.

01:14:25: It's like staying in a toxic relationship and wondering why your still miserable.

01:14:30: Avoiding Something That Doesn't Love You Back Or Boundaries Around Something That Don't Love Your Back Isn't Restrictive isn't boring.

01:14:37: It's self-respect.

01:14:38: it's just common sense actually because you will just.

01:14:41: oh no I'd.

01:14:42: why would i want to have something that is going to dim my light?

01:14:45: its irrational and thats sort of the aha moment people can have when they start shifting their state.

01:14:51: around these things there's discernment, clarity what edifies and what doesn't edify you, and what edifies those around you.

01:14:59: And these are important things because it creates a clarity when you have an awareness on the way that things.

01:15:11: Yeah, I think those were great closing remarks.

01:15:13: So ever i do want to give you the opportunity.

01:15:15: if You Do Want To Share Anything Else With The Audience What You Would Like Encourage Them To Do Or A Negative Thought or Belief About Food That You would like to let them or They Should Let Go?

01:15:27: I don't know.

01:15:27: Maybe You Have Something Else that You want to share.

01:15:29: If Not Then Please Also Share Where People Can Find You if they want to work with you and also where they can find your books.

01:15:36: Thank You so much.

01:15:37: No!

01:15:39: Nothing comes to mind and maybe I'm tapped out of like gems for people.

01:15:44: No, I appreciate the opportunity.

01:15:48: I would just say if these things resonate with you explore explore that this stuff we're talking about Not too overwhelm people but just give them empower them giving them agency around their health.

01:16:01: And we can't depend on nation-states, we cannot depend on the medical industrial complex.

01:16:08: We can not depend on anybody outside of ourselves for what's ultimately our responsibility.

01:16:14: so this is about self empowerment and knowing What is serving you?

01:16:21: And having that sort of self governance in that way.

01:16:25: That's where the spirit of what I'm trying to communicate is coming from.

01:16:30: And, um...I see so many people kept back from believing in the lives that God created them for because they don't feel like their best selves!

01:16:39: When someone's dysregulated and flamed and foggy They're not living their best life.

01:16:43: They are NOT doing the talents.

01:16:44: They aren't able to live Their passions right?

01:16:48: Because they ARE kept back.

01:16:50: So this we only have.

01:16:52: even the longest-living of us into health span research and research longevity even the longest living of us.

01:17:00: Life goes back by so fast And it's like that cliche if the days are long, but the years are short.

01:17:06: There is a parent.

01:17:07: I definitely see that.

01:17:08: But looking back my grandma recently passed away at one hundred two-years old.

01:17:13: She felt she was in her thirty.

01:17:16: We have youth gives such an arrogance until we realize That were not young anymore.

01:17:23: So what're going to do with the time that we have, what's a legacy?

01:17:27: We're going to leave.

01:17:29: So that is for me at stake here.

01:17:31: but we can talk about macronutrients and nutrition and phytonutrient and all this exciting stuff with food in wellness.

01:17:38: But whats it for its actually?

01:17:41: you live your life created For That's What This Is About.

01:17:45: And I think when people have their vision of why And why are they doing this and having a Y that's bigger than their excuses?

01:17:53: This is how you can have sustainable improvements in somebody's life.

01:17:57: Um, so thanks for giving me the opportunity.

01:18:00: everything is at all of stuff we're talking about here DrWillCole.com.

01:18:09: my podcast called The Art Of Being.

01:18:10: Well I'd love it if you would come on Jason to be great.

01:18:15: yeah anytime.

01:18:18: Yeah, my books are all there.

01:18:21: There's tons of free resources for people.

01:18:23: we launched longevity rx a few months ago.

01:18:26: It might just have line of regenerative organic Supplements herbs botanicals to work on these longevity pathways I am such a fan of like mitophagy and working on autophagie pathways in gut health or inflammation levels and neuro Optimal nervous system Health.

01:18:44: so those are some latest things that i've been working on.

01:18:48: One last question.

01:18:49: Now that you speak of supplements, what is your favorite supplement?

01:18:53: If could choose only one Yeah That's good.

01:18:57: right now when I've been taking Since it's come out since we had a formulated is live-one twenty.

01:19:06: so its It's this thirty plus regenerative organic Superfood blend has some rare things like blue turmeric Functional mushrooms, goji berries.

01:19:20: Regenerative organic Goji berries all these things that I'm not getting enough of from my food standpoint.

01:19:26: That really helps energy levels sustain the energy level.

01:19:29: so thats from longevity or acts.

01:19:30: Thats something new.

01:19:32: in past couple years i've been taking.

01:19:36: We call it live one twenty because In The Bible Moses lived a hundred and twenty year old but was a vibrant health when he died.

01:19:44: So that's the whole ethos of longevity or X is adding life to your years, not just yours to your life.

01:19:50: so what's longevity?

01:19:52: It's not the promise for some future.

01:19:53: it's like how are you living now?

01:19:55: Are you living this longevity thriving life now?

01:20:00: um-so let's uh live in twenties.

01:20:02: but if we're talking about basic things I take that i think most people should amethylated B complex.

01:20:15: Yeah, D magnesium I would say.

01:20:18: third that's what i see deficient in most people.

01:20:21: are those things on labs?

01:20:25: great dr will call.

01:20:26: thank you so much.

01:20:28: thanks for helping me.