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.

00:00:15: 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.

00:00:52: Welcome to HealthWise, the health podcast presented by Sunday Natural.

00:00:56: My name is Jason Raffington.

00:01:07: We live in an era of unprecedented nutritional noise, where the simple act has become a source of anxiety rather than nourishment.

00:01:25: The same food can be deeply nourishing for one person and inflammatory for another.

00:01:29: 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?

00:01:37: To help us explore that I am joined today by one of the most respected voices in functional medicine.

00:01:42: Dr Wilcole is a clinical expert specializing in autoimmune conditions hormonal imbalances thyroid health digestive disorders and brain health.

00:01:51: He's the author of several New York Times bestsellers, including Intuitive Fasting and Gut Feelings.

00:01:56: And he has dedicated his career to helping people find their own bio-individual path.

00:02:13: Is there a particular ritual or kind of soul food that you lean into on Sunday to start the day, stay grounded?

00:02:22: Sundays are pretty... Ritualistic I guess.

00:02:26: 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.

00:02:43: So that's not just a Sunday thing, but I'm envisioning what does the perfect Sunday look like?

00:03:05: 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.

00:03:23: Easy to digest would have broken down into the soup could be grass-fed beef something like my wife made recently.

00:03:28: so I'm thinking about what we had recently and lots vegetables But again, easy to digest.

00:03:34: It's sort of a proverbial siesta for the gut and immune system.

00:03:39: So I would say yeah A good super stew is a good Sunday meal For me.

00:03:46: Yeah that sounds really good!

00:03:47: I do enjoy a good broth myself every now & then.

00:03:50: Now i want dive right into more diet topics.

00:03:55: When people ask you as nutrition expert What should I eat or what should i not eat?

00:04:03: What do you usually tell them.

00:04:04: I mean, probably-I think You probably don't recommend specific diet immediately but rather a principle A way of thinking about nutrition About foods...what Do you Tell Them?

00:04:15: Yeah it's all subject to the law Of bioindividuality.

00:04:20: we're All created differently right and there is some overarching things that are good for any human.

00:04:25: Certainly, we can talk about that but it's who-who were talking about what they're going through?

00:04:31: Where the at?

00:04:31: even from a mental space standpoint because you could theoretically form a clinical nutrition stand point.

00:04:37: think okay based on their labs or health history What their goals are.

00:04:41: this would be the best route.

00:04:42: But there is lot of inner resistance or stress There just not there yet For whatever reason.

00:04:48: and then your like Eat with breakfast lunch and dinner matters, of course.

00:04:54: But what are we feeding our head in our heart on a daily basis?

00:04:57: And the headspace and hard space in which you eat the meal is A ingredient to the outcome of that meal.

00:05:04: will that meal be a medicine?

00:05:06: In theory?

00:05:06: maybe it could be from a nutrient density standpoint therapeutic standpoint It could be.

00:05:11: but that inner resistance anxiety.

00:05:13: That's sort of negative relationship that person has with the meal, or maybe they just don't like it.

00:05:18: There's an inner resistance towards this.

00:05:20: 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.

00:05:33: This is science-and-art on what I do as well as my passion to explore that.

00:05:44: What's be as an individual from a telehealth patient standpoint or a listener to podcast or reader of my book?

00:05:51: Be their own at a one experiment.

00:05:53: Let's find out what works for them, what foods and things beyond food in health...what loves there body back and what doesn't.

00:06:01: so you're asking myself my philosophy on it is that feeding your body thing that love your body back is a source of self-respect.

00:06:11: 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!

00:06:20: That matters.

00:06:21: but ultimately….

00:06:23: …the art of this matter too.

00:06:26: because none of these matters if it's not A Source Of Grace None of those matters If its' not something they can stick with.

00:06:32: Because consistency Is that missing ingredient.

00:06:34: you need To start moving The Needle.

00:06:37: Something I talk about with our telehealth patients is that you can't heal a body.

00:06:42: You cannot obsess your way into health, you cannot shame your way in to wellness and I love like the biohackers out there—I'm sort of on that biohacker spectrum myself.

00:06:53: but some are best biohACKers out their.

00:06:55: God bless them.

00:06:56: they're super smart doing lot interesting things And I love a biohack just as much as anybody else does.

00:07:03: but a lot of the Biohackers can be kind of neurotic and not necessarily The happiest people at the end of the day because they know a lot Of them personally, and they're kind of Neurotic for lack of better words.

00:07:14: It could work For them in that's their path.

00:07:16: 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 on social media It can be kind of overwhelming.

00:07:25: So all this distilling what actually matters and moves the needle on mere mortal's lives, which I am one as well And not these sort of demigod biohackers out there.

00:07:36: so i think i just try to bring a real life component To all of this.

00:07:43: Yeah it is great that you have this nuanced approach because its seemingly simple question What should they eat?

00:07:53: Framing it as yeah, eat the foods that love you back avoid The Foods That Don't Love You Back I think makes total sense because we're all individuals and i think also what?

00:08:02: You said context matters even if.

00:08:04: If i have a healthy breakfast be at bone broth or some eggs Or whatever but i eat It in a rushed and hurried state i eat it In my car i'm not present i don't chew properly i dont digested properly then 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, mindfully.

00:08:25: And also about these bio-hackers.

00:08:27: yeah i think that for some of them... Yeah sometimes is for me as well like I try to do all things but its difficult you know?

00:08:34: You can always say maybe I should meditate now Maybe I should do that ice bath then this becomes a source of stress.

00:08:40: So yes!

00:08:41: It's pretty complicated sometimes.

00:08:44: But I wonder Like depends on who you ask.

00:08:46: so what should they eat?

00:08:48: Some people have very Radical views and especially in nutrition.

00:08:52: It seems like there are these These dietary camps, and it seems all almost like a religion to some people.

00:09:00: so they They fight over what's right eat vegetables don't eat vegetables.

00:09:04: They poison.

00:09:04: you eat meat.

00:09:05: no meat causes cancer.

00:09:07: So why do you think?

00:09:08: This debates never end because it seemed like there is a new A New diet every week every month.

00:09:15: Yeah this it is true.

00:09:17: Oh well I think the People I've heard it said, and i think its kind of some truth to.

00:09:22: It's probably easier change someone religion than the foods that they eat or diet that they.

00:09:26: adhere too is deeply personal for people right?

00:09:30: And especially when you get a certain personality where there can be slightly dogmatic extreme personality are very smart two in nature double down triple down on their research and becomes through this siloed my way at highway view.

00:09:47: 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-sides fits all black or white views 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 something for everybody it would be proven wrong alot Again, there's over-arching things that are good for everybody.

00:10:14: We can get behind them but... There is so much bioindividuality to this topic.

00:10:21: I think it's a tale as old time.

00:10:25: People like being part of the community and tribe Whereas maybe faith in God or spiritual path They kind of put food and nutrition in health at its place, And it becomes their community.

00:10:41: Especially when you talk about vegans and vegetarians Of which that can be tied to a religion or spiritual path too.

00:10:47: But for many them It's not.

00:10:48: but it is dogmatic In that mind and the sort of cliche of the militant vegan Which isn't just a cliché Its true.

00:10:55: I mean there are very much Militant people out Therein That world.

00:10:58: i feel like they've mellowed Out in some ways.

00:11:01: 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.

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

00:11:20: 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.

00:11:29: But the same is going to be said for some militant carnivore that are not coming against.

00:11:35: it's not equating murder and think thats a difference of vegans.

00:11:39: when you're super-militant vegan That person that's an omnivore isn't just eating a different way, they are murdering.

00:11:49: So if how do you treat a murderer?

00:11:51: 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.

00:12:01: Your gonna treat people really poorly sometimes.

00:12:04: I think at combination online with that worldview can be Poor recipe for humanity, but carnivores a bit different because they're not.

00:12:13: it's not quitting with murder But there just very dogmatic sometimes.

00:12:17: It can apply to any way of eating its across the spectrum.

00:12:19: I think we need to remember that were still humans.

00:12:21: is this social media thing where?

00:12:23: Its like people.

00:12:24: most these people would never say it to your face.

00:12:27: They'd just like to get behind day at that keyboard warrior bravado.

00:12:31: So yeah, it's it's Not from me For sure i can Get passionate about.

00:12:36: i mean let's talk About polyphenols or healthy fats are pro.

00:12:38: I have an opinion about all these things.

00:12:40: I'm not saying let's be wishy-washy, but at the end of day like what are we doing this for?

00:12:44: 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.

00:12:55: That's biofeedback too to your biochemistry.

00:12:58: And What were feeding our head in a heart matters two and sometimes more important than the foods that we eat.

00:13:04: Yeah, yeah speaking of helping people I want to dig into this concept of bio-individuality a little more.

00:13:10: You've mentioned it a couple of times and you write about in your books And maybe for people who don't really Understand yet what?

00:13:17: It means.

00:13:17: Maybe you can kind of explain it a little More and may be explained how one food Can Be good For One Person and Actually Inflammatory For Another One.

00:13:25: How What Lies Underneath That?

00:13:28: Yeah So There's Again This overarching View or i could Talk About May be I have what I would call the inflammatory core for.

00:13:36: These are four things, food ingredients that is most likely to cause inflammation but there's an exception of rule and better versions.

00:13:49: even if you don't have a better version some people can have these foods completely fine.

00:13:55: So we have to look at the interplay between genetics and epigenetics.

00:14:00: And there's so much uniqueness to that person health status, where they're at when you are meeting them as a clinician or just for the person who is listening or watching this – what loves their body back?

00:14:12: When it comes food in any other habits than your doing with your health….

00:14:17: We need someone's microbiome status, metabolic status... Food sensitivities, we have to look at hormonal balance or nervous system.

00:14:25: What's the relationship with food?

00:14:28: That sort of stress and anxiety piece unresolved trauma variables for some people.

00:14:32: how that impacts gut brain access in a way their body digest things.

00:14:37: so there is lot uniqueness from macronutrient standpoint.

00:14:42: Is it moderate carb, can be higher carbon form of whole foods?

00:14:47: A lower-carb approach is a no-carber approach that's going to best serving for the person.

00:14:52: Healthy fats like the ketogenic diet has amazing science around them.

00:14:55: does this mean everybody should do the ketogenic diet or high fat protein low-carbs?

00:15:00: No!

00:15:02: Does that means that ketogenic diets equals bad for everybody.

00:15:05: Now, there's so much bioindividuality to these topics.

00:15:09: now they're some basic things like essential fatty acids, essential amino acid.

00:15:14: There are somethings that we just need.

00:15:16: We needed make sure were nourishing our body enough to certain threshold from a caloric standpoint.

00:15:20: But beyond some basic thing I've seen what works for one person not work the next person And then that's not even taking consideration, I just talk about macros.

00:15:31: But like someone who has a food sensitivity to gluten and the next person doesn't have a gluten sensitivity right?

00:15:39: You can say well gluten is bad for everybody everyone should avoid it.

00:15:41: but what do you?

00:15:45: It's in the context of a nutrient-dense diet.

00:15:47: You look at their labs, you're looking for digestion and they enjoy food – there is nothing wrong with it!

00:15:52: So I mean that can apply to anything under the sun… 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 of cases.

00:16:10: because then there's things like FODMAP intolerance and people have CBO.

00:16:15: these are digestive problems, oxalate issues.

00:16:17: People that have lectin sensitivities... There're so many uh things to take into consideration That apply for some people but not everybody.

00:16:28: And this is the realm.

00:16:30: quote-unquote healthy whole foods.

00:16:33: Nutrient dense foods, I'm not talking about ultra processed food's ,I am talking the whole realm of Whole Foods.

00:16:39: so advice just eat Whole Foods.

00:16:41: well what Whole Foods are we talking about and whats most clinically appropriate for that person?

00:16:47: or to say in a way i keep saying it What foods love that persons?

00:16:51: body back?

00:16:52: And then second part is what loves their body right now?

00:16:58: because as you improve their health, as your improving resilience that list of foods they don't love the body back.

00:17:05: My goal would be to shrink those lists and food that loves them back to grow.

00:17:10: so it's not become overly identify with one way eating because we improved resilience is just time changes the body.

00:17:22: what serves in a season?

00:17:24: if life shouldn't become your identity because it can evolve over time.

00:17:29: So to have that sort of grace and likeness, grace and lightness to these conversations.

00:17:36: Yeah I think the last point is also really important.

00:17:40: We have different requirements at different points of our lives.

00:17:44: And then when our goals change, we might need different foods and all the sudden start working out I might need more protein but when i'm injured or something else get older.

00:17:53: so this is really important to keep in mind.

00:17:57: now you mentioned there are four core food groups that most people should avoid because as you've just explained it's always very individual.

00:18:09: But still, I think there are certain groups that you say at least in your books.

00:18:14: Are generally more likely to be problematic for some people?

00:18:19: Could you tell us what those are?

00:18:20: yeah sure so.

00:18:23: and then no particular order said nobody should be offended or come at me in the comments and say that should be number one on just like On top of my mind rattling them off.

00:18:32: So a number would be gluten containing grains.

00:18:35: now I just said gluten works for some people, it does.

00:18:38: So if we're each one of these and can get into the weeds with everyone there's a lot better versions or exceptions to rule.

00:18:45: but gluten containing grains is on list inflammatory corpore because all this should be seen through the lens ancestral health.

00:18:53: in my opinion our genetics haven't changed thousands years.

00:18:57: world has change dramatically finite period of time, but just a few generations.

00:19:02: So what we're eating today from wheat standpoint is the protein that's in wheat rye barley spout.

00:19:09: It's not what it once was over Just generation for generations as far as what were spraying on it and then Thousands of years as far to change The hybridization of the wheat supply.

00:19:20: so Is it?

00:19:21: Is it the wheat or isn't what we've done into it?

00:19:23: I think it's a bit of both properly prepared too.

00:19:29: It was sprouted, it was fermented and it was a different grain at one point right?

00:19:33: And then on top of that we're spraying with herbicides and pesticides which is another layer the variables to consider.

00:19:38: so there's lot context in nuance I think this conversation when i see people on labs just tracking things from clinical nutrition standpoint This version of wheat, but not that version.

00:19:50: If it's prepared this way they don't react at this way there is a problem and then for some people no matter what version the habits are problems.

00:19:58: so if you have different reasons why these could be problematic which stored well in times of famine, so humans could survive.

00:20:09: But is it really a thriving food?

00:20:11: Is that something somebody needs from... There's no essential carbohydrate or essential gluten protein.

00:20:20: you body need to survive but its there and stores as well.

00:20:25: now we're feasting on the famine food year-round not properly preparing it and it has grown in way used to be growing.

00:20:32: So I would say be number one.

00:20:37: Number two would be industrial seed oils, which is more controversial in the nutrition world.

00:20:43: but again I just look at labs for a living and i look at health outcomes.

00:20:47: so there are better-for-you versions to seed oils.

00:20:51: But things like canola oil vegetable oil soybean oil Is it the over consumption of them?

00:21:04: all of these things.

00:21:05: Um, I think the modern Western diet is too high in these Omega six fatty acids that aren't good kinds right?

00:21:12: We need a mega six.

00:21:13: there's essential fatty acid.

00:21:14: 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.

00:21:24: so the omega three six ratio is off for the average Westerner.

00:21:28: 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.

00:21:38: And on top of that, their chemically extracted using things like hexanes... Yeah I just think the not really nutrient dense in this industrial seed oil.

00:21:49: On top it could be oxidized with lightened heat become further inflammatory.

00:21:54: so i would look at them as on a list like, are they a problem for you?

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

00:22:05: Yeah 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 there.

00:22:14: thats problematic.

00:22:16: so... So much yeah!

00:22:17: And it is not just about the seed oils at point.

00:22:20: its a cocktail of different perfect storm of things when talking about ultra-processed foods.

00:22:27: But the, I think that like an organic cold-pressed sunflower oil.

00:22:33: It's technically a seed oil Do i think?

00:22:36: That's the problem of western society?

00:22:39: No, I don't.

00:22:40: so I don' Like to make broad sweeping statements whenever I can avoid it.

00:22:44: and there are better for you versions Of even seed oils.

00:22:46: I know that's radical To The carnivore people out There.

00:22:49: but yes is true.

00:22:51: And then the third one would be added sugar which Is kind.

00:22:55: I think most people get good behind that.

00:22:57: 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.

00:23:10: we're not talking about fruit here um... And that kind of begs the question.

00:23:14: i think lumping processed sugar With fruit and said in that as a problem.

00:23:20: in the nutrition world where it's like there are certain people That have fruit is bad, and they're fearing fruit this big.

00:23:24: They become sort of orthorexic about all this stuff.

00:23:27: It was just disordered eating or unhealthy food.

00:23:30: The Western World has not become diabetic because of a fruit problem Like no one's become diabetic now.

00:23:36: does that mean?

00:23:37: People who have insulin resistance shouldn't limit fruit for a time while they heal.

00:23:40: Yes certainly back to that sort of low carb ketogenic approach car even carnivore approach.

00:23:45: For some people first season of their life Low carb can be needed.

00:23:48: 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.

00:23:57: 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?

00:24:09: foods you're buying, it's hidden in a lot of things.

00:24:12: Become label literate not just for sugar but all these other additives.

00:24:16: and then the fourth would be dairy.

00:24:20: back to that genetic epigenetic mismatch or an evolutionary mismatch is how researchers refer.

00:24:32: We've been homogenized and pasteurize the milk.

00:24:38: We feed them grain, not grass.

00:24:41: so it's changing a lot of variables here that our body in the microbiome all the trillions of bacteria in our gut haven't really changed.

00:24:50: but their world has changed so much.

00:24:51: So its triggering these latent genetic predispositions.

00:24:54: Its triggering inflammation because our microbiome is living in brave new worlds.

00:24:59: In many ways We have to decrease that chasm, we've decreased the mismatch between our body and world around us in food.

00:25:08: That's how you can put your body back into homeostasis.

00:25:11: So dairy is a shell of itself for poor thing.

00:25:15: it not what our ancestors were consumed.

00:25:17: And thats why A-II Dairy is cropping up.

00:25:20: because its these O-G Dairy out there The O-g casein, the dairy protein.

00:25:28: On top of that, fermented dairies breaks down these proteins and make them more digestible.

00:25:33: So yogurts and kefirs, cheeses are more digestable.

00:25:38: And then raw dairy has the enzymes to help break these things down.

00:25:42: so if you put The whole back into the food body can actually deal with some Of this stuff.

00:25:50: but look I could get best-of-the-best A to fermented raw camel milk, and it still may not love a person back.

00:25:58: So you have to keep an open mind too.

00:26:01: even the best of the best May Not Love Everybody Back but It's Gonna Love More People Back.

00:26:05: so that would be The Inflammatory Core.

00:26:07: for if I could add A plus One Would Be Alcohol.

00:26:09: But is That A Food?

00:26:11: Some For some people?

00:26:12: Maybe Let's Stop For Some People.

00:26:13: 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.

00:26:45: I don't want to go looking for problems where there aren't any.

00:26:56: And, i dont wanna create stress and anxiety when theres shouldn't be anything right?

00:27:02: So you wanna look at their labs & how they feel.

00:27:07: Now a lot of people are normalizing things that arnt normal.

00:27:13: just because something is common doesn't necessarily make it normal.

00:27:16: Just because its your everyday, does-doesn't mean you should settle for or normalize it.

00:27:20: so that's a bit different.

00:27:21: 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 over years.

00:27:32: They just think of their personality Or the Anxiety!

00:27:35: They think i'm an anxious person.

00:27:37: Is that really a personality trait or is it neuro-inflammatory problem?

00:27:41: Is your personality trait, or is the hormonal imbalance.

00:27:44: Is there some dysregulation going on in you body?

00:27:49: That's different because people can get by and go to work.

00:27:53: they live their life but not necessarily optimal health.

00:27:58: its suboptimal.

00:27:59: They aren't thriving in some way, and some insignificant ways.

00:28:02: That's a bit different.

00:28:03: And then when you look at labs You'll see it on the labs if you're running the appropriate labs too.

00:28:07: So you have to look at both subjective and objective Things like how are they feeling?

00:28:12: Like truly feeling like ask a lot of questions so I can have people that put on their telehealth health history forums like i Have this right its two different health issues.

00:28:22: 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.

00:28:27: 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.

00:28:38: We want explore whats going on Here.

00:28:40: Again This isn't being fear mongering or looking For problems with the aren't any.

00:28:44: It's just bein' A little bit more curious about what The bodies trying tell you Because alot of these health issues Are.

00:28:50: they're living on this inflammation spectrum, this continuum between optimal health and health problems.

00:28:56: 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.

00:29:10: So this saying look The body telling us these don't happen often times overnight.

00:29:14: most of them They do not happened over night for people.

00:29:17: so what?

00:29:20: 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.

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

00:29:33: How can be optimal?

00:29:35: Looking in labs let us look to see if it shows up because there a lot use American history as scenario like metabolic Paul reveres.

00:29:47: He didn't actually say the British are coming, but you know that's sort of a legend of Paul Revere.

00:29:52: There is lot warning signs on labs Years before it ever becomes diagnosable That you can catch things that are brewing in this inflammation spectrum.

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

00:30:03: This says wow we have agency because 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?

00:30:14: But again You have to look at where the issue is.

00:30:16: To do something about it.

00:30:17: Yeah And I think It's an important point that you mentioned That what normal Is not optimal.

00:30:22: and considering We're living in such a sick society we compare Ourselves with others who are also Sick.

00:30:27: and oh yeah they Have two.

00:30:29: so its Normal everybody has it.

00:30:31: Its Not A Problem.

00:30:32: So yeah thats a big Issue.

00:30:34: but how Do actually go About reconnecting to our bodies and Actually feeling that Something is off?

00:30:39: 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.

00:30:46: I think It's similar in the u.s.. That conventional doctors are very hesitant when it comes to running labs.

00:30:53: They only do it When is really necessary and it's the same here in Germany.

00:30:56: they don't like To do that?

00:30:57: And you have to pay out-of-pocket.

00:30:59: so Is there another way that we can kind Of figure Out which foods our body actually?

00:31:05: Well yeah Which foods Are good to us at?

00:31:07: Which ones Actually harm Our Body?

00:31:10: Yeah, I think health history informs me what labs are appropriate.

00:31:15: You don't want to just be running any lab under the sun.

00:31:18: you wanna actually get people information that's relevant and they can do something about it.

00:31:22: And not everybody needs all the fancy labs.

00:31:24: sometimes It's just basic stuff conventional data even.

00:31:28: That looks at optimal not average.

00:31:30: and i think thats a bigger point here too is that the labs reference range whether your its your GP PCP any conventional doctor rheumatologist endocrinologists gastroenterologists Hormone specialists, they're looking at the labs reference range.

00:31:45: 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.

00:31:53: Are not the healthiest group of people.

00:31:55: so it's not The lab system, it's helpful.

00:31:59: We need to know where pathology is of course but its not looking at optimal It's looking average.

00:32:04: So we want to look at optimal and non-average.

00:32:06: Where as the body functioning best?

00:32:09: functional medicine, where does thriving vibrant wellness reside?

00:32:12: Where is you feeling your best reside.

00:32:14: Where does health span

00:32:15: reside?".

00:32:16: 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 non-average and then we can get into environmental toxins.

00:32:27: 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.

00:32:35: It should be base in some sort clinical acumen saying like is this gonna actually help his person?

00:32:41: Because he's lab as you mentioned aren't covered by insurance.

00:32:44: largely so we wanna to comprehensive that still be practical and cost effective not overwhelming the person.

00:32:54: So I would say beyond even a lab conversation let just someone doesn't have access.

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

00:33:04: That's what I do is my day job so they can reach out.

00:33:06: it's all at drwillcool.com.

00:33:08: There's lots of free information for people.

00:33:09: but also if you want a run labs.

00:33:12: we run labs for People around the world and have done So for past sixteen plus years.

00:33:16: But let's just say that don't have access To someone in functional medicine.

00:33:20: At that point i would check him with their body because these different systems The body Can be As I mentioned earlier, these check engine lights that something's off here.

00:33:31: That are clues pointers as to what?

00:33:34: What the body trying to tell us.

00:33:36: so looking at your brain health.

00:33:38: Looking at your digestion Health looking at Your energy levels looking at you're sleep.

00:33:43: all of this looking in your skin and hair or nails These are all can be sources of clinical pearls as we call them things The bodies trying to Tell Us.

00:33:53: So i had actually adapted Questions that I asked telehealth patients on one-on-one online consults.

00:34:01: I adapted them to quizzes, which is like a quiz has no replacement for our health history But it's at least if someone doesn't have access to somebody.

00:34:09: They can at least learn about their body just say oh wow and then educate themselves On different systems.

00:34:14: because that's the great thing About all this stuff.

00:34:16: Is that maybe you don't even need a functional medicine doctor?

00:34:18: Maybe it's something you can do in your own by Changing the way that you eat or just adjusting.

00:34:24: some things are bringing in that supplement, changing mind body by integrating a mind-body practice into your life.

00:34:30: Whatever is appropriate and That's why I think long form conversations like this on podcasts we're having now our books Or articles that have written.

00:34:40: they've helped people.

00:34:41: i met someone the other week.

00:34:43: I was on a Disney cruise with my family, and this lady came up to me.

00:34:48: 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?

00:34:54: So she's kicking herself because you wanted me to sign in!

00:34:56: 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.

00:35:04: that awesome Like I'm so used to The clinical side where its like Im tracking labs and I know That person right.

00:35:09: I am part Of their health journey actively.

00:35:12: But it's so cool to think about a conversation that we're having on a podcast or book, an article.

00:35:19: People can do it by their own which is amazing and such blessing!

00:35:23: 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.

00:35:28: Yeah..i think what people could also do is journal Food journal where they write down what they eat and what symptoms?

00:35:38: They have and then they can draw connections between.

00:35:40: oh every time I have this breakfast.

00:35:42: I Have I'm bloated afterwards or I feel tired around lunch.

00:35:47: And 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 um I had problems with my toe.

00:36:04: So, i was diagnosed with osteoarthritis in my right toe and went to a conventional doctor... well different ones actually!

00:36:11: And they always told me there's nothing we can do.

00:36:14: you have that now.

00:36:15: this is your problem Now?

00:36:16: We Can Only Give You Cortisone Injections.

00:36:19: Then I heard on the podcast then got your book The inflammation spectrum elimination diet, so you walk the readers through an elimination diet which means that The reader is eliminate different food groups and you mentioned four of them already.

00:36:35: So grains added sugar seed oils And then you reintroduce the group's one after another.

00:36:42: After I think I did two months without those i think eliminated all eight?

00:36:47: They are actually more groups!

00:36:49: Then I re-introduced them One after Another and then I saw how my body reacted To these food groups and I noticed that for me gluten was a problem at least.

00:36:58: At the time seed oils were problems sugar, what's up with them?

00:37:02: And some of the other food groups weren't a problem.

00:37:04: i mean alcohol is a problem.

00:37:05: in my think it's a problem for everyone.

00:37:07: to be honest there are also night shades those work on the problem from you.

00:37:11: but this how i learned that food can be medicine.

00:37:14: so 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.

00:37:23: This book helped so much but books can be really helpful to people.

00:37:28: it helps you also getting to know your body again!

00:37:31: And...I don't if the analogy is in your book or whether just started telling ever since.

00:37:38: What I tell people when I talk about an elimination diet is that they can imagine their body to be like a dirty pool.

00:37:45: So, When you have the dirty pool and throw dirt in You don't notice it getting dirtier.

00:37:50: But as soon as you clean it And then you throw dirt In Then you notice It.

00:37:54: This is your body.

00:37:56: You eliminate for instance alcohol For awhile And drink a glass of beer And almost drunk.

00:38:01: Some may relate.

00:38:03: Maybe this makes sense To get know the body again see which foods actually love you back.

00:38:10: Yeah, so good!

00:38:11: Well that means so much to me.

00:38:13: thank you for saying those kind words about the book and yeah I'm honored to be a part of your health journey.

00:38:19: i didn't even know it.

00:38:20: That's so cool.

00:38:21: You're right about that.

00:38:21: It is great analogy because thats not in my books.

00:38:24: So its a great analogy.

00:38:25: um...about The Pool And umm..it's so true Right?

00:38:29: Your advice on the journal Is so smart.

00:38:33: We have every telehealth patient do a journal.

00:38:35: You don't need a doctor for that.

00:38:36: Just do it yourself, and then you have these aha moments of like oh wait I didn't correlate this when i did this...I had this!

00:38:44: Then you can get an agency on your health.

00:38:46: yeah the inflammation spectrum is good resource for those quizzes.

00:38:51: some are in their book so they see where there out in the inflammation system.

00:38:55: what system Do They Need to do?

00:38:57: And then eliminate protocol versus core four.

00:39:00: There's more advanced tracks.

00:39:01: who needs them?

00:39:03: Yeah, I think that's a really good resource.

00:39:26: Now that we spoke about gluten, you can talk about gluten-free products because I see people advertising them.

00:39:31: People think they're healthy... Oh this is gluten free!

00:39:33: ...I should get it and i'm not talking about foods that are of course naturally gluten free.. ..i am NOT talking about tomatoes but im talking about for instance Gluten Free Pasta, Gluten free breads.

00:39:44: Are They Good For Us or Is This Actually Something That We Should Avoid?

00:39:48: I Think It Can Be A Part Of A Balanced Diverse Nutrient Dense Diet.

00:39:54: Yeah like a rice, flour pasta can be fine but should I think people would live on bright pasta?

00:40:03: No.

00:40:04: Nobody's going to say that really.

00:40:06: maybe some Carbiterians out there.

00:40:08: i'm sure this is group for the average person.

00:40:12: no it could be part of healthy balanced diet.

00:40:15: yes certainly does love your body back or not?

00:40:18: now It is true that there's a lot of just because you're slapping something with the label.

00:40:25: That says GF on it.

00:40:26: gluten-free doesn't mean its healthy.

00:40:28: So become labeled literate even if it's gluten free.

00:40:31: I have a friend yeah, she used to be on my team.

00:40:34: 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.

00:40:40: i'd say is it gluten free?

00:40:41: And it's like The silliest thing.

00:40:42: it's Like A banana.

00:40:43: She asks If Its Gluten Free Like This Running Joke.

00:40:46: But It's Just Because It's Gluten-Free Doesn'T Make It Healthy And you want to vet it.

00:40:52: and there can be a lot of really gnarly things.

00:40:55: That's the technical term, unhealthy inflammatory foods that are gluten-free.

00:41:00: Cocaine is gluten free!

00:41:01: It doesn't make it healthy.

00:41:03: so we need like have some discernment on this.

00:41:07: but get as much whole food as you can.

00:41:12: if grains love your body back then They're the minimal ingredients where it's like.

00:41:20: maybe just rice and water And salt, I may be a few other things.

00:41:24: Then that's the pasta.

00:41:25: That's different than something with fifty ingredients an and it's gluten-free.

00:41:30: so i think but that sort of aid that Label literacy again is important here.

00:41:37: Yeah, I think it's so obvious when you hear.

00:41:40: but then go to the supermarket.

00:41:42: You see a vegan label and high protein gluten-free.

00:41:47: They're trying to manipulate us.

00:41:48: It is not that easy if we don't consciously make an effort to actually read the label and think about what is inside that food.

00:41:57: You hit the nail on your head, high protein... ...is next one!

00:42:02: It's the new gluten-free.

00:42:03: because it's like a Starbucks, God bless Starbucks but they will put their protein in there cold film or.

00:42:11: I just went to Expo West not long ago which was the largest natural food expo in the world like sixty thousand people something in Anaheim California.

00:42:21: It was the running joke between all of us there.

00:42:23: 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.

00:42:35: I mean to the point when they're concerned if theres gonna be a protein shortage because like these raw materials run out and everyone's downing their proteins.

00:42:45: It becomes, it's part of a good conversation.

00:42:47: Optimal versus average making sure we're getting enough protein.

00:42:50: I'm excited about the dietary guidelines here in the States calling that out and looking at optimal not-average.

00:42:57: but yeah its just because its high protein.

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

00:43:07: If was same thing with Keto couple years ago if it is hashtag keto It was high fat low carb, it was automatically healthy.

00:43:15: The bodybuilding world is the same world right?

00:43:17: If its like fitness world if its low-carb and high protein that's good.

00:43:21: no there are a lot of chemical soups here.

00:43:28: So yeah, so what I'm hearing is that yes protein Is very important but we should always stick to whole minimally processed food.

00:43:35: and i think you would agree That most people could probably do a little or Benefit a little more from actually More protein.

00:43:43: And you mentioned this.

00:43:44: You have new dietary guidelines?

00:43:55: Also here, most people could benefit from more high-quality protein.

00:43:59: Let's put it that way Yeah.

00:44:03: So my next question is about sugar.

00:44:06: It's one of those core for inflammatory foods and I think everybody can get behind there.

00:44:10: You also mentioned but what about artificial sweeteners?

00:44:15: This is quite controversial.

00:44:19: Destroy your gut microbiome.

00:44:20: Others say they're neutral.

00:44:21: others Say, they are very helpful because it helps people lose weight when they switch from Regular soda to diet soda for instance.

00:44:28: what's your take on that?

00:44:30: Yeah these are good questions.

00:44:31: you're good at this Jason.

00:44:32: so I feel like Personally i don't consume them.

00:44:38: i think i had What did i have?

00:44:40: i was in the airport.

00:44:41: i'm just Like speaking up the cuff here The first time in my life That i know of.

00:44:46: maybe it was un Unknowingly Given sugar, very sugar.

00:44:51: Well you know what I'm talking about like low-carb sweeteners that i didn't know About but then knowingly picked up this drink?

00:44:58: I just wanted to try it.

00:44:59: the ingredients were not The best.

00:45:01: I was in an airport all day.

00:45:02: my flight Was delayed so I was like and I'd met.

00:45:05: I travel All their time for work.

00:45:07: II am NOT making excuses because I Just would fast normally right But I just was Like wanting To Try This Random Thing.

00:45:13: And It Had sucralose In It Which Is Splenda, it's this organic chloride.

00:45:17: It's just low-carb sweetener.

00:45:19: that isn't stevia right?

00:45:21: It's not a monk fruit or something like That.

00:45:23: I never would have its probably the first time ever had a sucralose in my life.

00:45:28: It tasted really good.

00:45:29: so actually understand why from a consumer and brand standpoint these things are.

00:45:36: These like low sugar but it's aspartame or sucraloes for something like that.

00:45:41: i understand Why they're successful.

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

00:45:44: I've talked about the research for fifteen years.

00:45:46: 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?

00:45:52: No its not.

00:45:54: um what I make?

00:45:55: At the bulk Of somebodies diet they're having on a Consistent daily basis because They think their doing Their body good Because they are Having this Splenda every day or sucralose Or aspartame Whatever fillin' In the blank of something else.

00:46:05: Now I don't Think Its Something That Someone Should Be Dependant On Daily 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.

00:46:22: It's not the best thing, but overdoing stevia isn't good for either.

00:46:27: so I think that even this quote unquote more natural Artif or low carb sweeteners.

00:46:32: They wouldn't be artificial, but these low-carb sugar free alternatives like stevia monk fruit xylitol they all have can Be problematic in high amounts.

00:46:41: so I think all of these should be looked at with a bit of Use in limited amounts maybe not it All and 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 there more towards The natural Options, but even in that cam there are better for you versions like stevia.

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

00:47:03: That's just the leaf.

00:47:04: That's you know more Just dried desticated powdered stevia or as it white powdered bleached mixed with other things And it's not the whole food forum But its more Whole Food than Sucralose or the aspartame of something like that.

00:47:20: So it's a spectrum.

00:47:22: But all these things should be used judiciously based on that person's gut health and metabolic Health.

00:47:28: 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.

00:47:43: You are going to, for most people see better outcomes from an A-one C standpoint and glucose standpoint.

00:47:48: Your fasting glucose is gonna improve your a one c's going to improve.

00:47:53: Yeah Maybe it's not the best for the microbiome.

00:47:55: 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.

00:48:15: Their glucose has improved the metabolic health Has improved?

00:48:18: To some degree.

00:48:20: But is just because something's better doesn't make it optimal.

00:48:24: 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!

00:48:33: But uh..you know what i am saying?

00:48:34: They aren'nt like optimal for human biochemistry.

00:48:37: um so thats kinda my take on it....I don´t have them other than in a random time at LaGuardia airport like a month ago and that was first one and done ...i will never do again.

00:48:48: 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.

00:49:02: But its seems like they are actually hooked on them.

00:49:03: so im glad your not!

00:49:07: It didn't hook me one time.

00:49:08: no...it was this random protein milk.

00:49:13: I got that.

00:49:14: It's something that i've literally threw shade at for years like, and i'm like you know?

00:49:17: I'll try it.

00:49:18: just see what it tastes Like...it was good!

00:49:20: Yeah..I can imagine yeah but it wasn't not the best for you though.

00:49:26: so speaking of sugar And blood sugar some people say That berberine is kind Of like natures ozempic.

00:49:34: So it helps us lower blood sugar.

00:49:36: it Can support our metabolism.

00:49:39: What's your take on that?

00:49:43: I would say it's more of nature's metformin versus nature's GLP-one agonists as far the mechanism is concerned, but i get their point.

00:49:52: They're saying from a metabolic health standpoint Yeah...I think if it's those two appropriately its pretty well researched.

00:49:59: It has been for years Even prior to whole GLP one explosion.

00:50:03: Its' been part of that conversation As far working on insulin resistance and improvement of glucose levels blood sugar level.

00:50:12: But you do have to dose it quite high, to see that therapeutic dose and kind of equate with something like Metformin or Glucophage.

00:50:19: You can't do it!

00:50:23: I would never want to try supplement somebody's way out a poor diet.

00:50:27: I'd always start with food because that will be more modulating.

00:50:31: Increasing fiber improving gut health is... Actually, nature's ozempic.

00:50:38: Improving gut health is nature's OZEMPIC because that's where your gut is making GOP-one.

00:50:42: So I'm like all.

00:50:43: for what are the ways we can improve somebody's gut health?

00:50:46: Because that actually is endogenously naturally Making GOP one on its own.

00:50:51: Your body makes this peptide On it's own so you don't depend on some exogenous peptide even though i'm a fan of peptide research and utilize peptides.

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

00:51:01: And we can kind of have a both and not either or approach here.

00:51:05: 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.

00:51:19: but I feel our best serving people when they're paired with food.

00:51:24: Peace and then even a mind-body peace.

00:51:26: back to that earlier point too of like stress in anxiety.

00:51:29: That impacts blood sugar as well.

00:51:31: Yeah, it makes sense.

00:51:33: now you mentioned fiber.

00:51:34: that makes me think of another controversial topic which are the anti nutrients.

00:51:41: Are they problematic?

00:51:41: Maybe maybe can explain what they are for those who don't know And we should be worried about them if anyone.

00:51:47: Yeah, so I mean you read the inflammation spectrum.

00:51:50: So You know we talk about them?

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

00:51:54: They're problematic for some people.

00:51:55: There's a sidebar and that little box in The inflammation spectrum in that book.

00:52:00: i remember reading writing it I was at Barnes & Noble.

00:52:04: 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!

00:52:15: There is a lot of bio-individuality too.

00:52:17: looking at genetics and epigenetics some people genetically have these endocantaminoline gene variants other methylation genes variant and HLA genes.

00:52:28: for some people like mold issues that some foods aren't gonna love their body back because of genetics and epigenetics.

00:52:35: So plant anti-nutrients are things like lectins, phytic acid oxalates.

00:52:40: these are plant proteins or plant compounds that are in things like grains.

00:52:47: they're anything's like legumes and beans.

00:52:49: They're in some vegetables at higher amounts someone lower amount.

00:52:53: so there And it seems like oxalate certain things like spinach and kale.

00:52:58: but Are they an issue?

00:53:02: For some people, yes.

00:53:03: And that's part of the food sensitivity conversation... ...that people are having issues with these foods because maybe their not just properly preparing them or even when they ARE properly prepared.

00:53:13: So there is a spectrum piece.

00:53:17: but soaking and sprouting fermenting washing, rinsing does a lot for things like legumes and grains and vegetables.

00:53:25: And even pressure cooking these things down or the soups in stew is how we started to conversation out breaks alot of this plant anti-nutrients down.

00:53:34: so then you from nutrition science standpoint You can talk about well This grain or that bean?

00:53:41: Or that plant some way has these things That are plant defense tools, and they are the defense mechanisms of a plant.

00:53:53: that makes their nutrients less bioavailable.

00:53:57: They make it more irritating to whoever's consuming them like the person who is listening right now.

00:54:02: 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.

00:54:17: That's consuming it.

00:54:18: and even if there is some issues or Even If There Is Some Plant Defense Mechanisms?

00:54:25: Is that even a worry For Many People?

00:54:28: No Like And You Could Make The Argument.

00:54:30: But Some Of These Plants Some of Their Benefits Could Come From The Defense Mechanism Because It Creates.

00:54:36: This Is More My Theory Than Science.

00:54:38: But think there should be science on this because I think they're something to.

00:54:41: it is could some of these herbs and plants that people are consuming create These sort of micro-hormetic effects on the body.

00:54:49: That actually makes the body more resilient cuz Sometimes create.

00:54:54: people will go off all these foods, and they have no resilience like big.

00:54:58: They can't even have anything cause.

00:54:59: their digestion isn't able to adapt.

00:55:02: 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.

00:55:12: So there's a time in place for that.

00:55:13: I'm not saying everybody is going to try stress their bodies out But i do think within reason depending on your resilience These things can be part healthy diet no problem And then just try properly prepare it.

00:55:26: 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 some things like peppers tomatoes white potatoes Goji berries eggplants.

00:55:46: I have a problem With all of those but i don't Do Well with Like The Peppers?

00:55:49: I used to But I Don't right now.

00:55:52: But I can have gluten just fine.

00:55:54: So like it shows you, on the opposite of you in that circumstance.

00:55:57: so there's so much bio-individuality to this concept That there are no hard and fast rules for a lot of them.

00:56:05: Yeah totally.

00:56:06: 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.

00:56:21: nutritional recommendations, we have actually different recommendations depending on how much phytate-rich foods you eat.

00:56:28: So how much zinc you should consume?

00:56:30: because again the phytates bind zinc and then there's a higher likelihood of developing a deficiency.

00:56:36: so I think at least those people who follow these kinds of diets should be aware of potential issue here.

00:56:43: Yeah hundred percent!

00:56:44: The more plant based somebody is could be an issue to look into.

00:56:50: Because even beyond the bioavailability conversation, which is meaning like yeah that plant food can have this amount of zinc or iron or whatever vitamin you're talking about but it's actually getting it?

00:57:02: What's the bio-availbility of that?

00:57:04: nutrient density and then form of that vitamin matters as well.

00:57:09: 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 Namely iron.

00:57:27: I see that a lot on labs And running a whole iron panel, i would recommend anybody That's exclusively plant based or predominantly plant based through around of iron iron saturation Hemoglobin, hematocrit, ferritin for sure.

00:57:41: Run a ferritine or stored iron marker with the called MC series.

00:57:45: that's these mean corpuscular red blood cell measurements.

00:57:50: run all of that total Iron Binding capacity TIBC get All those biomarkers.

00:57:54: if I would say for anybody it's.

00:57:56: 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.

00:58:07: 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.

00:58:18: That doesn't mean someone who's a plant based person cannot get around it But they just have to focus on nutrient density by availability Supplement accordingly where needed And make the best of them.

00:58:31: Yeah we do also recommend Regular testing here on this podcast a lot because we always say tests don't guess.

00:58:37: Because obviously, We are fans of nutritional supplements.

00:58:40: 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?

00:58:54: I want to kind of bring it back to the everyday reality.

00:58:59: Of some people who feel, for instance bloated fatigued constipated after they ate something.

00:59:04: so if somebody presents with those kinds of symptoms or maybe a skin issues brain fog and comes to work With you how do You start from a functional medicine perspective?

00:59:14: So is It The lab testing?

00:59:16: Is that That you mentioned this earlier?

00:59:17: you have like This this conversation with them you give Them quizzes Or is there Something Else that that you usually Do in the beginning To figure out What what's going on with them?

00:59:28: Yeah, the quizzes are there at drwillcool.com that their different systems of the body and they're in the inflammation spectrum book.

00:59:35: but They're they're adapted from questions That I ask patients.

00:59:39: so the quiz is aren't in the health history It's a lot more comprehensive in the Health History kind of caught telehealth consultation.

00:59:46: So yeah it's about an hour or an hour-and-a-half spending time With somebody digging into their health history.

00:59:53: And looking at the physiological and psychological component, so looking at things like gut health hormonal health metabolic health environmental toxins we look at all those things...and then we look stress in trauma.

01:00:04: is it really unresolved trauma piece?

01:00:07: that's part of?

01:00:08: You have to have a both and, not either or approach.

01:00:11: And saying well it's just trauma that you'll see people on social media once like if you just dealt with the trauma stress then none of these food things matter Like None Of The Supplements Matter.

01:00:21: It's Just About Trauma.

01:00:22: Again Back To This Sort Of Tribalism That Is Their Thing.

01:00:26: So They Make Every Apply To Everybody outmeditate a moldy house.

01:00:31: You can't, you know breath work and do psychedelics when somebody has environmental

01:00:36: toxins.".

01:00:37: So it's a ridiculous statement on the other side for someone that says just nutrition or whatever supplement your talking about.

01:00:46: When they're serving their body big slice of stress every day Or have unresolved trauma stored in there body They are frailing that person too.

01:00:54: so we have both an approach here And talk about during initial consult to determine, yes what food protocol is appropriate.

01:01:02: What supplement?

01:01:02: What peptide?

01:01:03: What somatic?

01:01:04: What mental emotional component?

01:01:05: What vagal nerve simulation protocols needed so we can sort of curate the best protocol for them?

01:01:12: and then back to the art part tracking over time and adjusting the protocol in real-time as their body improves.

01:01:20: So it starts with a health history Then appropriate labs And clinical monitoring Coaching and guiding Tweaking as time goes on.

01:01:29: so that's in a nutshell what we do.

01:01:32: On the clinical side All right, is there anything?

01:01:35: That people can't do at home?

01:01:37: 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.

01:01:44: I learned that sometimes it's necessary to get outside help from A therapist or a practitioner for instance a chiropractic adjustment that you can fix yourself, for instance.

01:01:56: Sometimes it makes sense to find someone to help you but in terms of let's say I'm bloated all the time or I have reflux is there something that you could generally recommend people do?

01:02:08: Or try at home first because i really like this mental health side that you included here Because often people don't actually know that it can influence their digestion when they're stressed all the time or whatever.

01:02:26: So is there something in, and that direction people could do?

01:02:29: Or in terms of food?

01:02:30: Yeah sure so I would do let's... And my fourth book more recent- My most recent book.

01:02:36: i have another book coming out September but that my more recent one was called Gut Feelings.

01:02:43: And we looked at both gut and feelings, the physical and mental-emotional spirituals.

01:02:47: so just keep it simple for somebody who's like okay I want to use your example have digestive problems It could be bloating or constipation, it can be IBS, it'd all sort of colitis, Crohn's whatever.

01:02:58: Then i would pick...and this is going apply to anybody.

01:03:01: So were using this digestive problem as an example.

01:03:04: but if its anxiety or brain fog, fatigue this could apply to you too.

01:03:09: So I would pick something physical and then i'd pick something mental emotional spiritual.

01:03:14: so a physical side.

01:03:16: look at the inflammatory core for what's your relationship with them.

01:03:20: is it loving your body back?

01:03:21: Or not And then focusing on more soups and stews Something that's little bit easier to digest as sort of therapeutic.

01:03:29: Put yourself on a souping protocol for week or two weeks.

01:03:32: Broth, soups—you can do it plant-based you could do it bone broth based.

01:03:36: I'd use sort of an omnivore option.

01:03:38: some plant base broths like ginger broth or seaweed broth and–I love bone broth and have mostly the bone broth.

01:03:44: but soups in stew is hearty there's this isn't–there's time and place for fasting at this time But not all fastings.

01:03:50: so just soupin' And its easy to digest grounding calming centering To The Gut Brain Axis brain immune access, as far as inflammation is concerned.

01:04:02: And then on the feeling side of that gut feelings pair in a crosstalk.

01:04:09: I would pick something active and something passive.

01:04:11: That's what i tell telehealth patients.

01:04:13: so Something Active and Something Passive when it comes to nervous system regulation or metabolizing stored stress and stored trauma In The Body.

01:04:22: So Something Active Could Be Journaling.

01:04:24: It could be breath work, meditation.

01:04:26: It can ground it to something else Tai Chi yoga.

01:04:29: but I journaling is something that i find clinically really moves the needle if somebody's consistent with it.

01:04:35: so twenty minutes a day.

01:04:37: I prescribe this just as I would prescribe a peptide.

01:04:39: But you're prescribing twenty minutes today With pen or pencil-to-paper.

01:04:45: Free flow free floor stream of consciousness.

01:04:49: write out note not typing on your notes app on your iPhone, and that works different parts of the brain too.

01:04:57: It actually works—different part to the brain.

01:05:00: writing it out versus typing which a lot.

01:05:02: our nervous systems are so weak in area because we're just on our phones too much at not writing.

01:05:08: So that actually metabolizes things and work certain parts of their nervous system by writing them up.

01:05:12: but good prompt could be what does feel like me today or where my life do I not feels safe?

01:05:19: Because goal this is create safety And the healing your gut, calming inflammation through foods and supplements or peptides.

01:05:27: That creates safety right by calming it bringing homeostasis to the body.

01:05:31: but then on a mental emotional level we have do that too.

01:05:33: so journaling can be form of kind clearing this stuff out purging from their bodies.

01:05:38: you could even burn paper afterwards if you want But say things you wouldn't say anybody out loud.

01:05:44: You're getting cathartically onto the paper um...and your hands are gonna cramp.

01:05:49: You're going to be kind of annoyed with the whole practice, but it's good.

01:05:54: It is a good therapeutic metabolic purge on a somatic level and so journal speak or ugly journaling.

01:06:03: there are different methods around that based in that premise because they will have a lot shame and rage and unresolved trauma when people are dealing with digestive problems or dealing with autoimmune problems, their mental health issues.

01:06:17: So the journal would be something active meaning you have to show up and do it.

01:06:21: It's a practice.

01:06:22: they call it a practice for reason because we all suck at it.

01:06:25: And then something passive is something that You don't necessarily have to quote unquote Do its not this Practice per se but you do say consistent With it like a transcutaneous vagal nerve stimulation.

01:06:42: Like the ones that go on your neck or ear, those are one's.

01:06:46: they're going to rest you ankle.

01:06:47: but then it worked either on stimulating the branches like the regular branch is the Vegas nerve or through vibration work on stimulating The Vegas nerve which just the largest cranial nerve in the body It's responsible for resting.

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

01:07:08: gut health aspect which there's poor vagal tone in most people that have digestive problems and inflammatory problems.

01:07:15: And mental health issues or nervous system issues.

01:07:17: so I like these tools because they're things That you don't have to do them per se.

01:07:23: They're working in the background.

01:07:25: You can be doing something else with other wellness practices, biohacks while these things are working in the background.

01:07:33: I've seen them really work on people's anxiety their digestion.

01:07:37: i've seen it work on peoples sleep scores...i have seen at work on pain levels inflammation level that is wild 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.

01:07:58: It's like going to the gym for the nervous system, but in a more somatic way.

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

01:08:04: Yeah I think this is actually something most people even without symptoms can benefit from Like promoting the rest and digest system Parasympathetic nervous system because we're just so stressed Most of us are more in an activated state And could benefit.

01:08:21: Taking it slow maybe writing practicing writing again.

01:08:24: I wrote a letter recently on my hat My hand also crammed because this was what you just mentioned, and so there's uh i could relate to that.

01:08:32: But what?

01:08:32: I do is journal like journal every morning gratitude Journal And I think that as that has a good way yeah start the day end-end The Day Like A book end my day with With Gratitude.

01:08:40: So I Think That Is Love It That As Something That Is More Positive I mean This This Negative Quote On Quote negative Journaling That You Mentioned.

01:08:47: I can imagine that this is also very helpful to get some sort of stored emotions out.

01:08:53: But there's great science around gratitude, journaling and self-compassion too?

01:08:56: And maybe even doing both right if so or for a season in your life like you have the negative stuff first then to feel grateful!

01:09:06: For people who are true... Or do the purge in the morning and gratitude at night.

01:09:14: but consistency is key with these practices.

01:09:17: Yeah, um We're wrapping up slowly but I want to talk about one term that you mentioned in your book and That is a shame flamation.

01:09:26: Could you explain to us?

01:09:27: What you mean by that and what that is?

01:09:30: yeah It's made-up word And people oftentimes have trouble pronouncing it because it's the made-Up Word.

01:09:36: I woke up one morning.

01:09:38: I was like thinking about writing this book as its ingut feelings and i Was Thinking About the research around shame and things that cause shame, like unresolved trauma and stress.

01:09:49: And how it impacts inflammation levels.

01:09:51: so just you know, same formation health, things that are mental emotional spiritual impacting our biochemistry on labs

01:10:00: i.e.,

01:10:01: inflammation.

01:10:02: um more than that.

01:10:04: but there's dysregulation in the body as a whole.

01:10:06: So thats what its is.

01:10:08: We have to find antidotes to shame, inflammation in somebody's body.

01:10:12: Like these are the things where people are gorging feeding their head and heart on a daily basis.

01:10:19: but they're more nebulous or complex or non-linear.

01:10:22: But there is so important when you talk about some healing And clinical nutrition matters Biohacks matter Their latest advancements and therapeutics in healing somebody matters on that level.

01:10:35: But really these ineffable the mental emotional or spiritual stuff.

01:10:38: Really matters up for many people.

01:10:41: even more so because actually when you start shifting their state And respecting themselves more because they aren't living this negative ruminating feedback loop from there past They can fully be present and grounded, but I'll start to respect themself a bit more than choosing foods at love them back.

01:10:59: So the analogy I think i use this analogy in the inflammation spectrum.

01:11:04: if not, I've used it one of the books is If somebody sees themselves as Well we could just and uses an allergy.

01:11:13: If someone has a high-end Nice car whatever that car is for you.

01:11:17: And then there's the car?

01:11:18: That's like the old beat up Banger car.

01:11:22: Let's let me be bad term.

01:11:24: I don't know what's.

01:11:24: what's the better term for this like a beatup Second-hand car, right?

01:11:28: It's an old rusted dented car.

01:11:31: Right How is that person going?

01:11:34: how are both of those people they own Both there's different cars.

01:11:37: How do they park?

01:11:39: How did a wash their car?

01:11:40: What fuel to the fill up their car with?

01:11:44: how Do they treat it?

01:11:46: and this mental emotional work like gratitude journaling That you mentioned or purging the stuff from their past Tabalizing stored trauma or self-compassion practices are grounding our meditation and breathwork Practices, or that vagal nerve stimulation.

01:12:00: That's training these aspects of the nervous system?

01:12:02: It's not really trained.

01:12:04: that shifts their worthiness.

01:12:07: So they actually can start to choose foods in a more proactive way.

01:12:11: They're not going to self sabotage as much there Going to have more self respect In their life And Not just choose the junk inflammatory foods because her body so Reactionary and these negative feedback loops.

01:12:25: So the shame formation piece for many people It is actually a missing piece because otherwise it's this the nutrition protocols all this other stuff.

01:12:35: Is this wrote?

01:12:37: List of do's and don'ts, and it's not to sort of deep owning born out of self-respect.

01:12:44: And I think that's the difference here cuz those of us they get it.

01:12:49: It is just natural, it's a ha moment and second nature.

01:12:53: All of this stuff makes sense But if you are living in the state of unworthiness If your li-if you're living in a state of pain And shame You don't!

01:13:03: You self sabotage all the time.

01:13:05: So I'm not saying that the worthiness In dealing with the same inflammation Has to be sorted out for you To change your foods.

01:13:11: That's a copout an excuse.

01:13:14: What i am saying Is You need to have a both-and approach and start leaning in, To these aspects of healing.

01:13:21: Both the gut and feelings... ...to really have sustainable healing and sustainable optimal health.

01:13:28: 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.

01:13:39: You're not feeling like you are limiting yourself, and don't feel like your missing out or restrict yourself when you eat that

01:13:45: way.".

01:13:46: 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 good for my self and enjoy it more than indulging in whatever is being offered.

01:14:05: Yeah, a hundred percent.

01:14:06: No it's like a poor trade-off right?

01:14:10: Continuing to eat something or could be drinking alcohol... It can be any habit!

01:14:14: Could be hanging out with certain people.

01:14:16: Continuing to consume or surround yourself with something that doesn't love you back—it is staying in a toxic relationship and wondering why your still miserable.

01:14:26: Avoiding something that does not love me back… Or boundaries around someone who doesn't really love them back isn't restrictive nor boring.

01:14:34: It's self-respect.

01:14:35: it's just common sense actually because you will just oh no I'd.

01:14:38: why would i want to have something that is going to dim my light?

01:14:41: its irrational and thats sort of the aha moment people can have when they start shifting their state.

01:14:48: around these things there's discernment, clarity.

01:14:51: 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.

01:15:07: Yeah, I think those were great closing remarks.

01:15:09: So ever i do want to give you the opportunity.

01:15:11: 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?

01:15:23: I don't know.

01:15:24: Maybe You Have Something Else that You want to share.

01:15:26: 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.

01:15:33: Thank You so much.

01:15:34: no I Think Nothing comes to mind and maybe I'm tapped out of like gems for people.

01:15:40: No, I appreciate the opportunity.

01:15:45: 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.

01:15:57: And we can't depend on nation-states, we cannot depend on the medical industrial complex.

01:16:04: We can not depend on anybody outside of ourselves for what's ultimately our responsibility.

01:16:10: So this is about self empowerment and knowing What is serving you?

01:16:17: And having that sort of self governance in that way.

01:16:20: so I That's where the spirit of what I'm trying to communicate is coming from.

01:16:26: 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!

01:16:35: When someone's dysregulated and flamed and foggy They're not living their best life.

01:16:39: They are NOT doing the talents.

01:16:41: They aren't able to live Their passions right?

01:16:44: Because they ARE kept back.

01:16:46: So this we only have.

01:16:49: even the longest-living of us into health span research and research longevity even the longest living of us.

01:16:57: Life goes back by so fast And it's like that cliche if the days are long, but the years are short.

01:17:02: There is a parent.

01:17:03: I definitely see that But looking back my grandma recently passed away at one hundred two-years old.

01:17:09: She felt she was in her thirty.

01:17:12: We have youth gives such an arrogance until we realize That were not young anymore.

01:17:19: So what're going to do with the time that we have, what's a legacy?

01:17:23: We're going to leave.

01:17:26: So that is for me at stake here.

01:17:27: but we can talk about macronutrients and nutrition and phytonutrient and all this exciting stuff with food in wellness.

01:17:34: But whats it for?

01:17:37: its actually you who live your life created For That's What This Is About.

01:17:42: 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?

01:17:50: This is how you can have sustainable improvements in somebody's life.

01:17:53: Um, so thanks for giving me the opportunity.

01:17:56: everything Is at all of stuff we're talking about here.

01:17:59: DrWilKohl.com.

01:18:02: DR W I L C O L E dot com.

01:18:05: My podcast called The Art Of Being Well.

01:18:08: If you would come on Jason it'd be great.

01:18:12: Yeah anytime.

01:18:15: Yeah, my books are all there.

01:18:17: There's tons of free resources for people.

01:18:20: we launched longevity rx a few months ago.

01:18:23: It might just have line of regenerative organic Supplements herbs botanicals to work on these longevity pathways.

01:18:31: 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.

01:18:40: so those are some latest things that i've been working on.

01:18:44: One last question.

01:18:46: Now that you speak of supplements, what is your favorite supplement?

01:18:49: If could choose only one?

01:18:52: Yeah That's good.

01:18:54: right now when I've been taking Since it's come out since we had a formulated is live-one twenty.

01:19:02: so its It's this thirty plus regenerative organic Superfood blend has some rare things like blue turmeric Functional mushrooms, goji berries.

01:19:16: Regenerative organic goji berrys all these things that I'm not getting enough of from my food standpoint.

01:19:23: That really helps energy levels sustain the energy level.

01:19:25: so thats from longevity rx.

01:19:27: Thats something new.

01:19:28: in past couple years i've been taking.

01:19:32: 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.

01:19:41: So that's the whole ethos of longevity.

01:19:43: or X is adding life to your years, not just yours to your life.

01:19:47: so what's longevity?

01:19:48: It's not the promise of some future.

01:19:50: it's like how are you living now?

01:19:52: Are You Living This Longevity Thriving Life Now?

01:19:56: Um...so That's what um... the one twenties.

01:19:59: but if we're talking about basic things I take that i think most people should Take A Vitamin D d three k two amethylated B complex.

01:20:11: Yeah, D magnesium I would say.

01:20:14: third that's what i see deficient in most people.

01:20:18: are those things on labs?

01:20:21: great doctor will call.

01:20:23: thank you so much.

01:20:24: thanks for helping me.