Tom Brady's Diet & How to Slow Aging. Weird question: what does amputating limbs teach you about health? That’s how my guest this week started his career. Justin Marchegiani treats the root cause (not just symptoms). On this show with Dr. Justin, you’ll learn: How bad bacteria in the gut can cause depression and fatigue. How to boost testosterone without drugs. When you need to fine- tune your carbs. Why we can control aging. What Tom Brady eats for performance. How to heal your thyroid And much more. Justin Marchegiani is a functional medicine practitioner who treats patients using real food, biohacking, and quantification right here in Austin, Texas! What’s cookin’, man? So great to be on the show. I met you way back in the day at Dave Asprey’s first Bulletproof Conference in 2. So glad we could get in touch again. Abel: Likewise. Let’s talk about how your approach is a bit different from a typical doctor’s office. I started in a surgical unit at UMass. I would help the surgeon hold the limbs as the doctor would amputate. You hold this limb and you can literally feel the blood pulsing through it, and then it’s amputated, and you take it down to the morgue. Literally hundreds of limbs passed through my hands. I remember going into the changing area and talking to the surgeon, and asking him how we could get in front of it and fix it. I didn’t think he was interested, because he’d go out to the butt hut and smoke his cigarette afterward. There’s a big disconnect between conventional and natural medicine—getting to the root cause. I looked at the diet piece, got it down. I looked at exercise piece, got that down. Then I looked at functional medicine docs and nutritionists to plug in the other pieces, because you really need a comprehensive system. Diet, lifestyle. I get in a car accident, bring me to the hospital. But if I have diabetes, I probably want to look deeper under the metabolic hood. PEOPLE ARE DIFFERENT, BUT KIND OF THE SAMEAbel: What can you do to get people on board before they’re sick? It’s tough. I see a lot of patients that have banged their heads against the conventional medical establishment wall. I see more people now because of shows like yours, which are showing people they have options. People are coming in saying they have fatigue, mood issues, depression—what can I do to get ahead of that? There’s so much good information that a lot of patients are coming in on a Paleo template. They’re getting the toxins out, the grains out, the food quality up, and really driving up nutrient density. They’re subbing greens for grains, cutting out refined sugar, eating high- quality meats, high- quality fats. They’re getting the inflammation down and they’re feeling better, but what’s leftover is where the functional medicine doctor comes in and fine- tunes things. A lot of people feel great on a low- carb diet; they feel great because they’ve got insulin resistance going on, and then they plateau. What’s next? Dial carbs up? We have three macronutrient dials here: carbs, fats, and proteins. We have good quality, organic, nutrient- dense, and anti- inflammatory. Now it’s time to fine- tune that. Diet is always the first place to start, and then we can follow up with lab testing later. Abel: What are you looking at when nutrition is concerned? Why would you dial the carbs up or down, for example? Adopters of the Paleo Diet find themselves questioning their ritual morning cup of coffee. Loren Cordain explains why you should strike it from the menu. Kildare Episode Guide. Twenty-Four Hours First aired: 9/28/1961 Guest stars: Carol Rossen (Dr. Emmy Lorfield), Beverly Garland (Julia Dressard), Gina. Before viewing my diet suggestions, please understand that health begins with what you eliminate from your diet, not with what you add. The first step in recovery and. Director, Cancer Prevention Research Center Professor of Clinical and Health Psychology University of Rhode Island Founder of Pro-Change Behavior Systems, Inc. Despite the testimonies of a lot of people that have used James Ward's Cruise Control Diet, these are still what I found out people need to know before they buy. Most people are already a little overweight. A BMI of 2. 5 to 3. For a male, their waist might be 4. They might also have higher blood pressure, or any inflammatory marker—C- reactive protein, sed rates—these are markers of inflammation, so we want to default to a low- carb diet and get the cells more sensitive to glucose or sugar. So that typically looks like around 1. I never give those numbers, though. I say, show me the palm of your hand. Eat that much meat. The definitive source of links to the scientific underpinnings of the paleo diet. Book reviews of all books on the subject. The place to start. The Cruise Control Diet PDF Review – learn James Ward’s diet plan that helps you to lose weight and get overall health. And eat the bone- in, fattier cuts of meat. Then, if you want more fat, put an avocado on it. As for carbs, make 8. People may plateau and experience symptoms like fatigue, and cold hands or feet—then we might dial them up a bit. I live at about 7. I’m not working out. Abel: I’ve hit that wall a number of times. You kind of have to figure out where you should be. How do you describe that wall? If you’re doing Crossfit and you’re keeping that keto approach, you might feel really tired after workouts and not be able to recover. The next day you’re super sore, even with good sleep and diet. That’s a good indicator. We do body temperature testing and see if temps are below 9. Another way is to just try bumping it up to see how you feel. A lot of people find that low- carb approach works for them, and then they say everyone needs to be on it. It doesn’t always work well for everyone, but that’s where we always start, and then we dial up or down from there. If someone is overweight, we go there to get them all clean, and get their cells more sensitive to sugar. Abel: A few years ago, sweet potatoes might have made me fat—now they make me feel great. I didn’t realize you were literally holding amputated limbs, and I can’t imagine what that might feel like. But it’s important to raise the stakes. How do you get average people to make their health a priority? It’s like The Matrix: You have the blue pill and the red pill. I think it’s the red pill that gives you the ability to see and you never come back. How can I use and leverage the Internet to get podcasts and videos and great content out there? You get people out there that are desperate, and they’re trying to get information that resonates with them. I’m trying to put information out there that is logical and connects with people. A lot of doctors speak too much over people’s heads. I was taught by a mentor at a young age: If you can’t break information down and connect with the average layperson, you don’t understand the content well enough. Abel: I had to re- learn how to speak simply after my Ivy League education. For the doctors listening, what would you recommend to help the message land? People don’t care what you say. They hear or feel what you say. You want to make sure they feel it. You have to practice what you preach on the diet and lifestyle side. If you’re recommending particular lab tests and programs, go through that first yourself. Own it. Growing up I had fatigue, blood sugar issues, major gut issues, Hashimoto’s thyroid. These are conditions in the medical world where it’s like, “Okay you have autoimmune thyroid; we’ll give you prescriptions of synthroid, you’ll be on it forever. No diet and lifestyle changes, and maybe someday we’ll take out your thyroid.”There’s something more than that. Everyone stands on the giants of people who came before them. Success leaves footprints. Follow the footprints of other people who have walked before you. Abel: My mom is a nurse practitioner, and right now she’s specializing in genetic testing and how genetics affect your assimilation of nutrients. How do you see the health world evolving in the next few years? The functional medicine world is market- driven. People are coming in spending their own money, and there’s a lot of value in that. Copay- driven conventional medicine is a short, one- minute visit with not a lot of time to go over diet and lifestyle. I’m seeing more patients that want and demand more time: Look at my food diary. Let’s look at these lab tests. Any functional markers we can glean from these lab tests? Because patients are more educated, they know the cop- out of “It’s all in your head” or “You’re just getting older” is BS. Because of your show and Dave Asprey’s show and others like it, they know people are getting help and they’re reaching for it with their dollars. WHY DOES EVERYONE HAVE A THYROID PROBLEM? Abel: What’s happening with the thyroid? We’re hearing about thyroid dysfunction more and more these days. Conventional medicine have always treated thyroid issues on the hypo side. They treated them all the same. Write them a prescription and send them home. Basically, what we know is that 5. It’s not just the thyroid malfunctioning from a nutrient standpoint, but it’s the immune system attacking the thyroid tissue. When you have one autoimmune condition, you have a 7. So if you have a thyroid issue, you may also have subclinical gluten sensitivity, or type 1 diabetes, or MS, or leaky gut—one of the driving factors of autoimmune conditions. You may have a thyroid issue with no digestive problems, but part of that mechanism is coming from the gut. How does that happen? No diarrhea, bloating, gas, or acid reflux. We are digging in deeper. Getting the grains out, getting rid of the autoimmune trigger foods. Maybe going on an autoimmune Paleo shtick for some time. Maybe we’re supporting glands that aren’t the thyroid, like the adrenals. Or we are looking at the gut or the mitochondria—because of the leaky gut, you have malabsorption of B vitamins and the mitochondrial nutrients aren’t there. Often we are treating a condition that is not the root cause; often it’s the immune system and the gut that’s driving it. Abel: What are people suffering from that they might not realize? A lot of people are on medications like SSRIs or mood- stabilizing drugs, but many of the mood issues are gut- related. We have lipopolysaccharide (endotoxin, or LPS, for short) that’s from bad bacteria in the gut that can actually pass through the gut lining. Foods like gluten, and inflammatory fats and bacteria in the diet unzip it a little and allow particles like LPS into the bloodstream, which then passes into the brain and can cause mood issues, depression, and drive fatigue, because it poisons the mitochondria, which is like the powerhouse of the cell. People are so connected to energy problems as a caffeine deficiency, or needing more stimulation, or in the more conventional medical world, they may throw Adderall or other methamphetamines at it. Abel: Speed is a weight- loss therapy for a shocking amount of people. Back in the day it was phentermine injections, until they found it was causing heart issues. Dr Michael Mosley unveils life- changing new gut diet. When I was at medical school many of my fellow students wanted to train to be neurosurgeons so they could study the intricacies of the human brain, or they set their sights on cardiology and saving lives by specialising in the heart. I never heard anyone say they wanted to dedicate their life to studying the guts. And yet I have become absolutely fascinated by this unglamorous and relatively unexplored part of the human body. There’s been an explosion of new and exciting research into the goings- on in our gut that particularly focuses on the . Dr Michael Mosley has written a new book — The Clever Guts Diet — which explains what our gut bacteria is up to, and how it can be nourished. Only recently have scientists begun to fully appreciate the hidden influence these microbes have on our lives, and it looks like this is something we have sorely underestimated. Now I’ve written a new book — The Clever Guts Diet — which is based on the latest science, and which explains just what our gut bacteria is up to, and how it can best be nourished and cherished. I am convinced this is absolutely vital and I have no doubt that looking after your gut and its tiny inhabitants can have a massive long- term impact on your health and happiness. When I wrote the 5: 2 Fast Diet, based on cutting- edge research, it became a weight- loss sensation and introduced the world to the many surprising benefits of intermittent fasting. More recently my 8 Week Blood Sugar Diet, which I wrote with the help of Professor Roy Taylor of Newcastle University, has helped a growing number of people with raised blood sugar levels (those with pre- diabetes and type 2 diabetes) restore their blood sugar levels to normal and come off medication. But whether you are fit or unwell, overweight or slim, happy or depressed, I believe we can all benefit from taking the best care of the armies of microbes in our gut. If you follow my plan — which will be featured all next week in the Mail — you should experience fewer cravings, lose excess weight, and hopefully reduce bloating, wind and gut pain. There is good evidence a healthy microbiome — our personal mix of gut bacteria — improves mood and energy levels and dampens down inflammation throughout the body, too. Your skin should be clearer, your hormones and moods more balanced and your immunity levels will improve. It’s not difficult — eating gut- friendly foods is both simple and tasty, as you will find out. Until things go wrong, few of us give our guts a second thought. My own obsession was sparked when, a few years ago, I got the chance to take a very close look at the inside workings of my digestive system. During my medical training and more recently as a television presenter, I have taken part in some pretty bizarre and painful experiments, but nothing quite like this. In front of a large and enthusiastic audience at the Science Museum in London, I swallowed a pill- shaped camera which was linked via sensors on my body to a giant screen. Over the next few hours, that camera projected my own personal gut movie — live! Seeing your stomach from the inside, via a fish- eye lens, is an unusual experience. Down there is a cavernous, exotic landscape — pulsing and throbbing with movement. When your gut is empty (as mine was) the lining of the stomach is thrown up in folds like a boggy marsh. It reminded me of the surface of Mars. Except slimier. But much more active. I ate a small meal and along with the enraptured audience, watched as my stomach began the complicated process of turning steak and vegetables into mush. If the camera had been digestible it would also have been pounded and mashed into fragments, then dunked in gastric juices as acidic as a car battery — designed to destroy any harmful bacteria or parasites that you swallow along with your food. Over the next few hours we watched as the camera journeyed through my small intestine to arrive at my colon — home of the legendary microbiome. If you follow the plan in next week's Mail you should get fewer cravings, lose excess weight, and reduce bloating, wind and gut pain, says Dr Mosley The microbes that live in the colon are mainly bacteria, but there are also some fungi, viruses and simple, primitive animals called protozoa. Together they form a wonderfully complicated eco system. The interior of the colon is a dark, dank and private world where more than 5. And yet most of the time we have no idea what they are up to. We used to think the job of our gut bacteria was pretty basic: to protect our gut from invaders; to synthesise a few vitamins such as vitamin K, which the body doesn’t produce itself; and to produce nasty smells while gobbling up the fibre that our bodies can’t digest. Now we know they do far, far more than that. One reason the greatest minds in science have somehow missed the importance of the microbiome is because, until quite recently, most of its inhabitants were impossible to grow, let alone study. But science has moved on. We now understand that the microbiome plays a part not only in protecting our guts from dangerous invaders, but also in teaching our immune system how to tell friend from foe. Over the past century we have seen a massive rise in allergic diseases, such as asthma and eczema, very often the product of an over- enthusiastic immune system. We have also seen a huge surge in autoimmune diseases, from inflammatory bowel disease to type 1 diabetes, which again are primarily caused by an immune system that has got out of control. There is good evidence that the dramatic increases we’ve seen in these diseases are driven by reduced exposure, particularly in childhood, to the right sort of bugs — kids just don’t get as many as they used to. There is also evidence that changing the mix of bacteria in your gut — by changing your diet — can reduce the impact of these diseases. One of the ways your gut microbes influence you is by the cocktail of chemicals they are able to conjure up. They may not have arms and legs or even opposable thumbs, but these guys are incredible chemists. They can take bits of food your body can’t digest and convert them into a wide range of hormones and chemicals. These can affect your mood, as well as your appetite and general health. It seems improving your biome could also help reduce anxiety and even lessen depression. The microbes can also hack into the nerves that connect your gut to your brain. I love the fact that buried in our intestines, deep inside its tissue, is a very thin layer of brain, made up of exactly the same cells (neurons) which are found in the brain. In fact, there are more than 1. But instead of being clumped together, these cells are spread out in a thin mesh that extends the entire length of your digestive tract. As well as communicating directly with your brain, the microbes in your gut play a part in helping to regulate body weight, deciding how much energy our body extracts from food; controlling hunger signals; and how much our blood sugar spikes in response to a meal. Can your microbiome help make you fat? It certainly can. Can you change your microbiome so it works with you rather than against you? Yes, you certainly can — and I will show you how. One of the big health mistakes we have made over the past few decades is that, in our ignorance, we have laid waste to our microbiome. Just as we have ravaged the rainforests and consigned numerous animal species to oblivion, so we are inadvertently decimating the populations living inside us. A healthy microbiome should be very diverse. The modern Western microbiome is not and the implications are huge. For one thing, studies have shown that slim people tend to have a much broader population of gut bacteria than overweight people. Many of us eat such a narrow range of foods that our gut bacteria are forced to exist on a restricted diet. And it doesn’t make them happy. We need to expand our diet to allow a diverse colony of bacteria to thrive. That’s why I am going to encourage you to branch out a bit and try new foods. Broaden your dietary repertoire and experiment with fermented foods, such as sauerkraut, that are full of good bacteria and which you may never have considered before. Another reason for the poor state of the modern human biome is the widespread use of antibiotics, not only those routinely used to treat us, but also the drugs given to the animals we eat to encourage them to gain weight. The emulsifiers added to processed foods in order to extend their shelf life are a problem, too. These detergent derivatives have been shown to reduce microbial richness and scientists believe they may directly contribute to colitis and type 2 diabetes. Fortunately, we can help our old friends bounce back again — and I will reveal how in this series. As you can probably tell, I have become a little bit obsessed by guts in general and the microbiome in particular. Talking to researchers and reading about the latest developments has been an incredibly exciting experience. It feels is if we have stumbled across this brand new land, populated by strange and exotic creatures, which is only now beginning to reveal its secrets. These days, when I put something in my mouth, I think about what it will do not just to my body, but also to my biome. Every food decision we make (. At its heart is a simple message: eat the real unprocessed foods that have been shown to encourage the growth of the . Good food should be a pleasure and it should be shared. Not just with friends, but with the health- promoting friendly bacteria inhabiting your digestive system. If you look after those friendly microbes, they will look after you. We are at the start of a whole new way of approaching and understanding nutrition, one that could change the way we manage a wide range of diseases, from obesity to depression. This is just the beginning — there is so much more to come. The Clever Guts Diet by Dr Michael Mosley is published by Short Books on May 1. To order a copy for .
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August 2017
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