Watch the full interview below or listen to the full episode on your iPhone HERE.
They say you learn something new everyday, well we certainly did with todays guest! If you or anyone you know are struggling with symptoms like IBS, food allergies and intolerances, acid reflux, migraines, hives, insomnia, chronic fatigue (the list goes on!)… then looking into and understanding histamine intolerance is well worth your time.
Ex-CNN/BBC journalist shares with us how she heals her chronic inflammatory condition.
We have another awesome guest for you in store today and her name is Yasmina Ykelenstam. She’s an ex-journalist with over 10 years research and international news production experience for people such as 60 Minutes, CNN and the BBC, so she knows how important it is to get her facts straight!
In 2008, after 20 years of being misdiagnosed with everything under the sun, she was forced to quit a career of a lifetime after seeing over 68 doctors. In 2010 she was finally diagnosed with histamine intolerance. Yasmina then embarks on a mission to get to the bottom of it all with the help of nutrition, lifestyle, meditation and a different approach to exercise… Prepare to be inspired!
Full Interview: Histamine, Food Allergies, Skin Care & Meditation
In This Episode:
From journalist to health advocate; her story
What is histamine & the role it plays
How to test for histamine intolerance [07:28]
Why fermented foods were not the best choice
The ‘Natures Cosmetics’ she uses for her skin
Why meditation has played a big part in her recovery
Guy:Hi this is Guy Lawrence of 180 Nutrition and welcome to today’s health session. We have another awesome guest for you in store today and her name is Yasmina Ykelenstam. She’s an ex-journalist with over 10 years research and international news production experience for people such as 60 Minutes, CNN and the BBC so she knows how important it is to get her facts straight which is a big one and she has an amazing story to share with us today.
In a nutshell, in 2008, after 20 years of being misdiagnosed with everything under the sun, she was forced to quit a career of a lifetime after seeing over 68 doctors she reckons. In 2010 she was finally diagnosed with histamine intolerance. If you’re unsure what histamine is don’t worry about it, I think it’s actually really relevant for everyone and we do explain there in the podcast today and Yasmina’s explanation is going to be much better than mine so hold for to that.
She goes into that, how she’s radically changed her nutrition and lifestyle, her exercise approach and started including meditation as well, which I will add and we do discuss all awesome topics and how she’s pulled her life around and is a great example of what a bit of determination can do and change and now she’s out there spreading the word as a low histamine chef and doing an awesome job of it and we were just very privileged and proud to have her on the podcast today and she was a lot of fun, she was great, superly down to earth. Superly, could I say that word? Anyway I’ll stay with it. Top girl, great to have her and you will get a lot out of it to enjoy. Of course any feedback please send us back to email@example.com. You can go into our Facebook page, 180 Nutrition write on the wall. We generally get round to them all as [00:02:00] quick as possible.
This is the part where I’m going to ask for a review, I do it every episode and I probably will just leave it at that. If you enjoy the podcast leave us a review on iTunes and they really are appreciated. Anyway, let’s go over to Yasmina and the low histamine chef, enjoy. Okay, let’s go for it.
Hi this is Guy Lawrence, I’m joined with Stewart Cook, hi Stu.
Guy:Our fantastic guest today is Yasmina Ykelenstam. Did I pronounce that correct?
Guy:Ykelestam and I even practiced it before the show as well oh God, hopeless. Thank you so much for coming on the show today Yasmina. We’ve got some amazing topics to cover, but more importantly could you share your absolutely fascinating story with us as well and our listeners because it think it’s just fantastic.
Yasmina:I’ve been sick most of my life, on and off, with strange symptoms, allergy-like flues that weren’t flues, IBS, hives those kind of things. Then it really intensified when I was a journalist working in war zones in Iraq and Lebanon and eventually it got so bad that I had to quit my job and I had to find a career, a business that I could run from my bed basically which was I did some marketing and I used to pull on a shirt pretend I was sitting up in an office but really I’d be lying in my bed because I was so sick and nobody could tell me what it was.
Then finally I came across some woman in a … Not some woman, she’s a very good friend of mine, she’s also a blogger too and she told me it might be a histamine issue. I was in Bangkok at this point and I flew straight from Bangkok via New York, all the way to London and I got a diagnosis of something called histamine intolerance which I will get into in a minute and then it was I was then re-diagnosed with something called mast cell [00:04:00] activation. It’s not really clear, I seem to have both or maybe they are kind of the same thing but in any case it all worked out in the end and I’m feeling much better.
Guy:How long ago was that Yasmina?
Yasmina:The first was in 2010 and then the second diagnosis was in 2013.
Stu:There you go.
Stu:For everybody out there so for our listeners who are unfamiliar with histamine, now in my very limited knowledge I’m thinking it’s the kind of reactions that I used to get when I had high fever as a child, with stuffy, itchy, watery eyes and I just want to … Could you just touch on the role of histamine, what it is, what it does to the body?
Yasmina:That’s basically it. Histamine, we are used to hearing about anti-histamines, most people have histamine reactions. Histamine is an inflammatory molecule that lives in mast cells which are part of our white blood cell system. But it’s also found in foods. Histamine’s job is if there is some healing that needs to be done, the mast cells break open and histamine and other inflammatory mediators go to the site of the infection and begin the healing process. But as I said, it’s also found in foods, but also, histamine’s role is diverse in the body. As I said, it’s an important player in the healing process, it’s a neurotransmitter which affects serotonin and dopamine, it plays a role in our metabolism in weight gain and weight loss, it’s part of the digestive process and it also helps set the circadian rhythm so our wakefulness cycle and it’s now been shown to be involved in narcolepsy.
Guy:Wow. What would the symptoms be of histamine intolerance? Everything? [00:06:00].
Yasmina:Pretty much everything which is why it takes an average, I’m going to use mast cell activation as an example here but it takes up to a decade or rather an average of a decade for the average woman to be diagnosed with mast cell activation which is related to histamine intolerance. A decade because the symptoms are so incredibly diverse and they rotate, and they migrate from different parts of the body as different clusters of mast cells become activated and depending on diet, which part of the world you live in.
In any case, here are some common symptoms, there are literally dozens of symptoms. I had 55 symptoms that were directly attributable to histamine intolerance or mast cell activation. Here are a couple of them otherwise we’ll be here all night. There’s IBS, acid reflux, food intolerance-like issues, migraines, hives, insomnia, blurry vision, palpitations, chronic fatigue, intolerances to extremes in temperature, and inability to fly in planes because of the vibration and changes in pressure, food allergy-like symptoms and in the extreme, idiopathic anti-epileptic shock, idiopathic meaning we don’t know why.
Stu:Okay, well, given that very varied and almost crazy list of symptoms, how can we test for it?
Yasmina:With difficulty, the first step is finding someone who believes you and on my website, there’s a post which you can print off medical studies and take them to a doctor with you but I’ll tell you how to get there later. I’ll start will histamine intolerance. Histamine intolerance is generally diagnosed by a high blood plasma which is the overall [00:08:00] amount of histamine in your blood. A result of a low di-amine oxidase enzyme in the body. Di-amine oxidase is one of 2 histamine lowering enzymes, it’s also known as DAO. The other is HNMT but that right now can only be tested for in your genetic profile and some people say that the only definite way to diagnose this is by having a decrease in symptoms when going on a 4 week histamine elimination diet.
Some people, a lot of people walk away with a false negative from the testing for this because there’s many causes for histamine issues, you don’t have to have low DAO and your plasma histamine can be low one day and very high the next depending on your stress levels, what you’ve been eating, all that kind of stuff. Generally I would say, look for allergy-like symptoms with negative allergy tests and by these I mean IGE testing rather than IGG which is the food sensitivity testing.
As I said, plasma histamine fluctuates so it’s a little difficult. Also there is the issue that you can have a relatively normal histamine level but if your other inflammatory mediators are elevated, such as prostaglandin, interleukins, leukotrienes, that kind of thing, the other inflammatory mediators that are also housed in the mast cells along with the histamine, they can potentiate whatever level there is of histamine. If there is already some kind of inflammation going on, let’s say the histamine is normal, prostaglandins can enhance the effects of any histamine that’s being released in the body. Plus if you have excess leukotrines, that then enhances the prostaglandins and the histamines.
Just testing for plasma histamine is not very [00:10:00] reliable. For mast cell activation syndrome, it’s urinary test of n-methyl histamine. It’s a 24-hour test so you get an idea of the level throughout the day. It’s the prostaglandins, the other inflammatory mediators I just mediators that I just mentioned, and then something that’s also very important in my view is I’m finding more and more people are having a problem with something called oxalic acid which is found in plants. It’s a plant defense mechanism and it can cause major inflammation in people who are already dealing with some kind of inflammation.
It’s found in kale, almond, celery, zucchini, for example. What happens is when we get sick, we try and get really, really healthy and so a lot of what we do is we eat high histamine foods, by accident the avocados, the tomatoes, the pineapples, because we’re told all these are great for us and lots of nuts and all of that, they’re also high histamine, then we are adding lots of oxalic acid into the mix with the kale, the almonds, all of these wonderful plant foods. If there is an existing inflammation issue, these can temporarily aggravate the issue. I’m not saying don’t eat these foods, these are all the foods that I eat, but it’s good to be aware of it.
Guy:Wow. There’s a couple of things that spring into mind, the first thing is I’m going to have to listen to that again once I get off this conversation to make sure I fully understand what you just said. But on top of that, where would you start? Because you’re naming foods that people assume are healthy so unless you get the diagnosis correct, you could be continually triggering this inflammational problem off from the get-go without even realizing it.
Stu:Another point is well, I’m thinking Yasmina from a bloke’s perspective, my blokey way to fix that would be to run down to the chemist, get some Claritin, take a swig of [00:12:00] Claritin and see what happens. Does that fix it? That kind of … Well, maybe it’s a histamine problem if Claritin works.
Yasmina:You know, funnily enough that was my ex-boyfriend’s logic which was just take a few fistfuls of antihistamines and if it works it works. By this point I was already on a few antihistamines a day. He said, “Well how come that’s not working for you? This obviously isn’t it.” Poor thing was just used to hearing me talking about different theories about what was wrong with me and he had just had enough. He’s just like, this girl is just a hypochondriac. Which is why most of us get sent to psychiatrists actually because we’re told it’s psychosomatic.
The antihistamine issue, that’s a very good point, but there are actually 4 histamine receptors in the body. Claritin, for example, and most antihistamines work on the H1 receptor which to really oversimplify things means the respiratory system. You have a fever, you get [sniffly 00:13:00], you can’t really breathe, they give you an H1 blocker and that dries up your nose and it blocks that histamine receptor. But there’s the other 3 histamine receptors.
The H2 receptor is, again, oversimplifying, is to do with the digestive system. If you have a person who’s suffering mostly from digestive issues, they don’t really know and if they go to a doctor who doesn’t specialize in mast cell issues, they might be told, well take an H1 blocker and your symptoms should dissipate but the fact is if it’s digestive issues, an H1 blocker isn’t going to do anything.
Then there’s the added problem that a number of the doctors I’ve spoken with including Dr. Janice Joneja who is a pioneering immunology researcher who was one of the first people to research histamine issues, a concern with antihistamines is that throwing the histamine receptors out of whack can cause more histamine release into [00:14:00] the body basically. First of all you have the rebound effect which is when the antihistamine wears off, the body produces more histamine to make up for the shortfall. There’s lots of different reasons that that might not necessarily work.
That is also an issue with the histamine elimination diet by the way. A lot of people feel better after 4 weeks, myself included, and then they think, well, I’m just going to stay on it because I feel better. Then what happens is, you just keep losing foods, and losing foods, and losing foods and you’re even reacting to the low histamine foods and you’re like, oh my god, I’m just so histamine sensitive that I literally, I cannot be in a room with any histamine. Well no, the fact is your body keeps producing more and more … This is one of the theories that your body produces more histamine because you need the histamine for so many essential functions in the body and I keep trying to share with people that histamine is a good thing, it’s our friend, we just don’t want too much of it so we need to be careful, we need to find ways to balance the histamine.
Stu:If I was completely distraught and in a very similar place to where you were and said to you, just tell me one thing. What do I do right now? What one thing can I do right now? What would you advise?
Stu:Right, because we do have another question about mental stress as a trigger so [crosstalk 00:15:28].
Guy:I’ve got a question for you off the back of that. Why do you think you got if from the first place? From what?
Yasmina:There’s many different theories as to why people develop histamine issues. One is genetics, they are finding people with mast cell activation … I keep referring back to mast cell activation because we have research on that. unfortunately histamine intolerance is being treated by nutritionists and holistic practitioners … I’m not [00:16:00] saying that this is not a valid way of dealing with it, I’m saying that these people don’t normally release medical studies so we don’t have anything concrete to go by. I’m a big believer in holistic methods of treatment, just I would like the research to be able to talk to it about people. Oh no, I’ve just lost my train of thought. I did say I woke up very early today.
Guy:It’s very late over there in Paris too. That’s cool. Because I’m jumping around [crosstalk 00:16:33].
Stu:We’re on the topic of meditation and how you first thought that you came to … Where the histamine came from in the first place for you.
Yasmina:Right. We have the genetic aspect which is that in mast cell activation studies they are finding that people who have high inflammatory mediators, it runs in the families. This would apply to histamine intolerance as well, one would assume. Then there’s exposure to pesticides, to chemicals, there is viral infections. For example there’s a theory that you could have some sort of childhood virus and your immune system, once it’s dealt with, remains hyper activated. The immune system just stays in overdrive believing that there’s something to continually be dealing with but in some cases that could be true, some people have childhood viruses that remain in adult years but it remains dormant in the body unless there’s some sort of major health event in which case it can reactive.
Food poisoning has been said to potentially trigger it. Serve cases of food poisoning and serve illness of some kind, operations, that kind of thing, again the immune system remaining in overdrive [00:18:00] and trauma. I was listening to a very interesting talk by a doctor, I believe it was Milner and he was saying that the majority of his patients, they came to him and they say, I don’t know, I was so healthy, everything was going totally right, and then suddenly this traumatic event happened in my life, a car accident, a husband dying, a child dying, some sort of personal incident, and that is what triggers the mast cell or the histamine activation, which is not an uncommon thing.
There’s a great book called The Last Best cure in which the author who is a science journalist herself, she shares a questionnaire developed by a medical company in the States that can actually predict how likely you are to develop an immune system dysfunction based on the level of trauma you have had in your life. When I read the book, I just thought, okay, I grew up during a war and I went to war as an adult 3 wars. I haven’t really had really traumatic events like some people have. Some people have had really terrible, terrible things happening to them. But then I read the questionnaire, it was like, did you move once, more than once every 5 years before the age of 11? Did you ever hear your parents fighting in the next room? Did one of your pets die before you were the age of 8? I just thought, wow, I’m in trouble and I scored off the charts, off the charts.
Stu:To me when I heard what you did as a journalist, I thought, my god that’s stressful. For me personally, from an outsider looking in, I don’t know how stressful it was.
Yasmina:It was highly stressful and …
Guy:Just thinking about the sources of [00:20:00] histamine triggers as well. Outside of food, personal body care products, sun screens, all that kind of thing, would that fall into that category as well?
Yasmina:Yeah, absolutely. Bath products, even so called natural products like cocamidol betaine which I can never pronounce and the SLS which we now know are not so great for us, and various other products can cause immune system disruption that can affect the mast cells. When you consider that what we put on to our skin, I heard 60% of what we put onto our skin is absorbed into our bloodstream. That figure is contentious but it’s interesting to think. I had not really considered it before although it made complete sense.
But the good news is that when you consider that beauty products have lead in them which we thought was an urban myth but was then proven to be the case and there was a big expose on it in the New York Times, people had always told me, “No, no, no, it’s a myth, it’s a myth, it’s a myth.” It’s not a myth. When women are eating, I think it was 5 pounds of lipstick a year, it all adds up. The good news is that although there are things that can trigger us, there are other things that we can put on our skin that make us better such as moringa oil which is a natural anti anaphylactic and an antihistamine. There’s pomegranate seed oil which increases collagen production but is also an antihistamine. You have brands like Dr. Alkaitis, their product is so pure you can eat it. You can eat it. I have eaten their almond face cleanser just out of curiosity to say that I did.
There’s RMS beauty created by a woman who had multiple chemical sensitivity, she actually does the makeup for the Victoria Secret Angels, and she created this amazing range of beauty products with just the most incredible raw beauty products that treat the skin in an anti-inflammatory way and there is 100% pure which is … I don’t get anything for mentioning these things. I hope it’s okay, I just want to …
Guy:Go for it. Help people yeah.
Yasmina:Yes. 100% pure, it’s an American brand but you can buy it all over the world and their products are the cleanest I have found anywhere. Even though people write to me and they’re like, Oh so you use 100% pure but it has tomato in it. Well, when you compare a little bit of tomato or a little bit of strawberry in a face cream to phenol-exo-hetra-tetra-cyclne-adol, you know I’m just pulling from air. I know which my body triggers to more and it’s not a little bit of tomato or strawberry.
Guy:Yeah, right. To pull it back, with everything that can trigger histamine, which is incredible really when you think about it you’d be afraid to go out the door sometimes.
Yasmina:I used to be. I used to wear a mask. I was one of those weirdoes.
Guy:That’s amazing. With Steward then asking, what’s the one thing you can do right now and your answer was mediation, my question would be why probably because I sidetracked this conversation 10 minutes [crosstalk 00:23:28].
Yasmina:No worries. My life fell apart and interestingly I had my genetic profile read by somebody and I carefully chose someone because I didn’t want somebody who was sell me thousands of dollars of supplements. But I told him, look, I just want to know about the mast cell stuff, I don’t want to know about any other health issues and he says to me, “That’s very unusual, nobody’s ever told me that. You know, just ignore everything else, I just want to know about this.”
I said, “Well, you know, I, I am a high stress person, you know, [00:24:00] especially when it comes to my health and I really don’t want to know anything else because the likelihood is I’m, I’m just not going to be able to deal with it right now.” When we spoke, he started first of all by laughing at me, and I said, “What’s up?” He said, :I can now understand why you made that request. In your genetic profile, every possible gene relating to stress is in your genetic profile.” He said, “It’s my belief that you should be able to control your symptoms through stress release.”
Funnily enough about 2 years before that I had started meditation after reading this book The Last Best Cure. I was told that … I’ll come back to this later but I started meditating and I started noticing some positive changes, lots of positive changes. Then I reached the point where I thought I’m eating 5 foods, this is not working because I’m terrified of eating anything else. I came up with this really, really, crazy idea, I had been on a meditation retreat for a week and after years of restriction and misery, I ate everything I wanted on that mediation retreat. It was all vegan, it was all made from scratch there was no tofu, it was super, super healthy whole foods. I ate it all and I was fine and I just though, this is the key, this is the key. At the time, I just thought, right, this is how I’m going to get my life back. I’m done with sitting at home, I am done with not being social, I am done with thinking that my life is over…
I had made so much progress and happiness and feeling better about things but really was still stuck in this mindset of I’m never going to get better. There is only so much better I’m going to get and maybe I’ve already reached there. I read The Last Best Cure and she talked about [00:26:00] how meditation fights inflammation. I just thought, that’s when I went on the mediation retreat and after that, I came up with this idea that I could re-introduce foods as long as I stayed calm while I was reintroducing them.
I’m not suggesting anyone else try this, I don’t have any message to sell people on how to do this, talk to your doctor, your shaman, your whatever, your witch doctor but get a medical person on board. What I did was I did a risky thing, I took a bowl of strawberries and I had gone into anaphylactic shock from having 1 strawberry a few years earlier. My health was a lot better at this point. I was no longer fearful of going into regular anaphylactic shock. I have to say that I was much, much, better than I used to be.
I did a mediation, mindfulness mediation at the dinner table 15 minutes and then I started eating the strawberries one after the other, mindfully, really being in the moment, being in the experience. Just not allowing the fear and the dizziness and the anguish that accompanied every single meal in the last few years, I just let that all out. I experienced it and I saw it there in front of me and I made my peace with it. I actually said to myself, you know what? At this moment, I’m okay with letting go. Whatever happens, happens because I’m at peace. I haven’t experienced many moments like that since but it was an incredible moment and I just let go of the fear and I ate the bowl of strawberries and [inaudible 00:27:46]. That was [inaudible 00:27:48] for me.
Maybe I would have survived anyway, but the point is, I had set something in motion whereby I had told my brain and my body [00:28:00] that this was the key and my unwavering, unshatterable belief that this was going to heal me, was possibly a placebo effect but the fact is, if anyone can find that one belief, even if it’s the eating McDonald’s every day is going to heal you, it might work for a time anyway but there are more sensible ways to do it. Mine seems to have a lasting effect so far, nobody can predict the future but the point is the meditation has brought me peace and acceptance. It doesn’t mean that I’m not going to continue fighting for my life but for my recovering but I have made my peace with however it is that I wake up on any given day.
Stu:Well that is fantastic. Do you continue to eat strawberries today?
Yasmina:I do, I eat a lot worse that strawberries.
Stewart:No it sound like you certainly got a strategy that works for you. In terms of knowing where to start, there’s so much to do to try and get your head around what might be happening, what you could do. If I wanted to gravitate to perhaps some natural antihistamine foods, where would I start? What would be the best ingredients to choose?
Yasmina:That’s my personal choice is starting with those foods, so plentiful in nature. Really, I think if I had grown up in Lebanon where my mother is from where the food is just natural, you just literally just pluck it from the tree and put it on the table. My mother always commented, “When we used to go to Beirut, you never had any food issues.” She was right. That’s also because the diet was rich in these following foods.
What I have found to be my most powerful ally and that for many of my readers are bioflavonoids, quercetin, rutin [00:30:00] and luteolin. They are found in plants. They are what’s called mast cell stabilisers. There has been some amazing research by a doctor in the States, Dr. Theoharidis at Tufts. He’s funded by the National Institute of Health, he has over 300 studies on mast cells, mast cell activation and he found that these bioflavonoids, in particular, quercetin and luteolin, quercetin, the study was done on, is as powerful as the most commonly prescribed medication for stabilizing mast cells to prevent histamine release. But this is also applicable to people with histamine intolerance because quercetin acts as an antihistamine, so it works in preventing the mast cells from releasing histamine that’s in the body already and it acts as an antihistamine so when we eat dietary histamine, it doesn’t bind to the receptor in the body. It doesn’t appear to have the same side effects as antihistamines.
In any case, you can find these bioflavonoids in fresh green herbs. I eat so many green herbs. People watch me cooking and they’re like, when do you stop putting, I don’t see you measuring anything? How do you measure the herbs? I say, when it tests like one more handful is going to make things taste funky then I stop. Fresh green herbs, things like sweet potato, butter nut, squash, broccoli, most brightly colored vegetables and greens. The thing is, it gets a little confusing because you’ll have a lot of articles that say things like pineapple is an antihistamine, tomatoes are antihistamines, well those foods are found on the high histamine food list. That’s’ because partially because different parts of the fruit or the food can have different properties. The leaf can have one property, but the fruit itself can have others. Is it the combination of other nutrients or the lack of nutrients or the sugar? Things like that.
Raspberries for example are on [00:32:00] list as high histamine but they’re also a good source of quercetin. People say, well, they have quercetin but there’s an … I look for foods that have these qualities. My first choice would be rather than eating tomato ketchup, which is a processed food and is also high histamine, I will have a bowlful of raspberries because they do have some quercetin, they are anti-inflammatory but they are slightly higher histamine than blue berries for example. As I said, severe histamine restriction is not a great idea. What I do is I try and balance things by including as much of these antihistamine foods as possible, to balance out the higher histamine foods that I eat.
Stewart:Would non-organic plants and vegetable be an issue? I’m thinking along the lines of pesticides because not all of us, me included, can afford to feed a family fully organic. It gets crazy. I really increase the amount of fruit, many veggies really, I eat lots of veggies but I’m thinking, I’m washing and scrubbing but I still think they’re loaded with pesticides and nasties.
Yasmina:Yeah, scrubbing them only does so much because it’s inside the food but yes. Pesticides would be an immune system trigger which would exacerbate the histamine or mast cell issues, but at the same time, yes, it is expensive. I try and eat as much as I can organic, there have been some studies that have show that quercetin levels may be higher in organic vegetable and in organic farming. I can’t remember the reason why and that was contentious also. That was just one study.
What [00:34:00] I do is take the list of the most heavily contaminated foods and try and eat those organic and then eat the rest conventional farming. There’s money saving strategies like I eat an incredible amount of herbs and they are not always in season so what I do is I buy in bulk and I freeze. I chop them up and I freeze them. Then that gives me a year’s supply. You can go to farms and make some kind of deal with then … If you have anybody local, you can get vegetable boxes, you can … It’s tough, I would say that I spend most of the money I earn on food.
Guy:But you feel a lot better for it though right, so it’s?
Yasmina:I do but it’s a delicate balance eating a little bit left overs [inaudible 00:34:52].
Guy:What about fermented foods? Because I hear they can be a catalyst for histamine triggering as well.
Yasmina:Fermented foods a double-edged sword absolutely. We’re told they are the best way to heal the gut and yet they cause histamine release because of the bacteria. A lot of people arrive finally at histamine tolerance diagnosis or the suspicion that being what they have because they were on a highly fermented diet such as the guts for example. The interesting thing is a lot of people are eating the fermented foods to heal the gut but new research tells us that there is a mast cell involved to leaky gut, therefore quercetin and other approaches to mediating histamine and mast cell issues could be applicable to leaky gut and I had horrific, horrific, horrific leaky gut symptoms and I have to use the real name here, intestinal permeability because if we want people to take us seriously we need to use names that doctors will pay attention to.
[00:36:00] I managed to heal mine in my opinion, it might have been other factors as well but I didn’t do any L-glutamine, I didn’t do any fermented foods, I didn’t do any bone broths. Just generally I think that anyone who says that they have a healing protocol that will definitely work for you, is a little delusional or lying or has the best intentions but just we’re all different.
Guy:100%. We hear that all the time with diet too. This is the diet, this is … It’s like come on guys, really? Yeah.
Yasmina:Exactly. The first thing I tell people is the histamine lists are terrifying. Forget sticking to any one dietary dogma, forget about sticking to list. Make your own lists of foods. Trial and error, make a list of symptoms, IBS, blurred vision, blah, blah, blah. Don’t do a food diary because that’s just setting yourself up for failure. It’s like eating something and then sitting there with a notepad, what’s going on in my body? What’s going on in my body right now? Oh, I twitched, I twitched, okay.
It’s like the research on how concert violinists for example, they put them in MRI machines and the parts of the brain that get denser with neurons, the more they practice, that kind of thing. You become better at playing the violin the denser that these neurons become because you’re spending more time, more time, more time. We have become virtuosos if of our sickness. We’ve spent so much time focusing inwards, looking at what is going on in our bodies, looking for what’s going wrong. We’re intensifying our perception of these things. That is my experience, my own experience and I’ve seen it in others. That’s one of the amazing things about mediation. At times, when my symptoms were at their worst, I would go into [00:38:00] the discomfort and just accept it and release it. It’s absolutely mind-blowing.
Guy:The mindset’s massive, it’s massive. I think of Tom Gabriel when he spoke on our podcast and he was talking about chemotherapy, once somebody was diagnosed with cancer they did a study, about 30% of the people were starting to lose their hair before they even started the chemo because they were just going in and just absolutely terrifying themselves, and the body takes over, which is fascinating.
Yasmina:There was an article I was just quoted in yesterday that was on US world news, the website and world news and reporters, I can’t remember right now, sorry. But it was on the nocebo effect. The evil twin of the placebo effect. Yeah, absolutely, expect to react and you probably will.
Guy:While we’re on the topic, for any of the listeners recommend listening to our podcast with Dr. Joe Dispenza because he actually wrote a book recently called You are the Placebo. I’ve read it. He was an awesome guy but he explains that really well in the podcast so if anyone wants to check that out they can too. Yeah, let’s do it.
Stewart:I have a question. Do you support your diet with any off-the-shelf supplements?
Yasmina:I do. Again, these might not work for everybody and I’m certainly not a doctor so please don’t run off and buy these but to discuss them with a medical professional. I started out taking quercetin by a brand called Twin Lab T-W-I-N L-A-B and quercetin with vitamin C. initially I was told that vitamin C was great for histamine and mast cell issues but I reacted to all vitamin C and I thought, wow, wow, that’s another thing I [00:40:00] can’t take. But then I realized that ascorbic acid is often made from fermented corn. Fermented number 1 and corn, which is highly allergenic and is a trigger for many people.
I found the Twin Lab, coincidentally which has the vitamin C that’s made from ascorbyl palmitate, which is made from palm trees and to my knowledge is not actually fermented. That was just great. I stated taking that and then I became aware of a stronger quercetin and luteolin supplement developed by Dr. Theoharides who I talked about earlier and the mast cell researcher. He created this supplement and it changed my life.
People say that you can’t work your way up to a therapeutic dose of quercetin and luteolin through your diet. My argument to that is, well if you eat nothing but quercetin and luteolin rich foods you’re hedging your bets anyway. Even if the quercetin isn’t doing anything you have all these amazing plants foods and you’re not ingesting any garbage so you’re giving your body a fighting chance. This neuroprotek perhaps in combination with the diet, really, really changed my life. The one symptom I forget to mention earlier that is such a huge problem for many of us and was my absolute nightmare as a journalist, imagine this, brain fog and memory loss. A journalist with brain fog and memory loss in war zones.
Stewart:Not the ideal situation.
Guy:No. Eventually that played a huge part in why I left journalism because I worried that I was endangering myself and others by being out in the field. Yes the neuroprotek cleared my brain fog up entirely. Again, in combination with diet I’m sure, and it doesn’t work overnight. Dr. Theoharides told me it will take about 6 months for it to kick in, [00:42:00] and it did take 6 months for it to properly start working. All kinds of people are using it now. People with autistic kids are using it for them because … I’m not entirely sure the length of it.
Stewart:That was neuroprotek was that?
Stewart:For anybody wanting to access that, is that readily available on the internet?
Yasmina:It is. They sell through Amazon and also through their website. You can just google it or google Dr. Theoharidis, it should come up. Oh god, I’ll have to spell that name.
Stewart:Yeah, it doesn’t sound easy.
Yasmina:Vitamin C also [mangosteen 00:42:39] I started taking when all my hair fell out and I lost most of my hair, it was quite traumatic but that turned out to be combination of shampoo and inflammation generally and [mangosteen 00:42:50] and a little bit of vitamin B12. The [mangosteen 00:42:54] is an antihistamine, it’s a mast cell stabilizer and it also inhibits the synthesis of prostaglandins from mast cells. Histamine when it’s released, prostaglandin is synthesized as the histamine is released and they augment each other. I theorized that dealing with the prostaglandin would help with the histamine reactions and it also apparently helped my hair grow back. Prostaglandin D2, excess prostaglandin D2 is often to blame for male baldness or plays a role in it, just to remind you.
Guy:It sounds like you’ve been through so much. How do you feel now after everything listed-?
Yasmina:I feel like it was my scariest war and I felt very much like a soldier having been, well, perhaps on a crusade for many, many, many decades and I just turned 40 this year, and I’m now finally [00:44:00] experiencing health, good health for the first time since I was maybe 8 years old and it’s pretty amazing. I used to feel quite buttered and angry. I was very, very angry. I was so angry, I had the shortest fuse on the planet, I would just scream at the drop of a hat. Journalism didn’t help that very much working in war zones and being in horrible situations where you have to evacuate a team or deal with incoming fire, but there’s no room for politeness in most situations. It’s just all changed and I’m happy and peaceful and I let go of my anger. I was very angry with doctors, who didn’t spot the sickness and I was angry with … I was just angry with life and now, I don’t know. It’s so much-
Guy:That’s amazing. I know you’re inspiring so many other people with your own message which is fantastic.
Stewart:Just thinking that we’ve spoken lots about food and the catalysts for histamine reactions. Given the impact that mediation has had on your body as well, what about exercise? Because exercise can be a stresser on the body as well, so what do you do?
Yasmina:Absolutely and I wish somebody had told me this. It was very frustrating to exercise, exercise, exercise and eat really well and gain weight for most of your life. I now know it was inflammation and stress on the body and I was doing the wrong kinds of exercise. There are a lot of people with histamine … Histamine can make you collapse if you exercise too intensely. Running, lots of cardio, maybe football, things like that. Lots of cardio can upset your histamine levels [00:46:00] and cause it to spike. Now generally inflammation spikes for up to 72 hours after intense exercise as the muscles break down and the repair themselves. That causes inflammation.
In the long-term, it’s anti-inflammatory. Now for somebody who has a histamine issue, that temporary spike and inflammation can be very detrimental or even a little bit scary. I used to pass out on the treadmill, I would lose feeling in my hands and my feet. Just really horrible things. Then I read the research … That stopped me exercising for many years. I didn’t know what was going on but I became frightened of exercise and it turned out to be a great excuse because I can be quite lazy by nature. Couch potato, it was a pastime.
Eventually, I found the research on how to exercise without causing a histamine spike and it turned out that exercises in which you use your own weight, such as yoga, Pilates, things like that, or lifting weights calmly, without cardio will not cause that histamine spike. I went back to yoga. I used to practice yoga in 2000 and when I’d just started out working for CNN and although I loved it and I was doing Ashtanga which is fast paced, is the power yoga. I told my aunt one day, I just need to beat the crap out of something. I love yoga but I feel like I’m in class and I just want to beat somebody up. I think I just need something a bit more dynamic so I went to kickboxing.
I went back to kickboxing last year mostly just to prove to myself that I could. [00:48:00]I started running again, I started kick boxing. I was doing an hour and a half a day of kickboxing. I felt great. I could do it. But then the strangest thing happened, I started feeling like I wanted to beat people up again.
Yasmina:I realized the stress hormones were just causing, because stress hormones cause mast cells to break open and dump inflammation into the body. If the mast cells are in the brain when that happens, than can affect your other neurotransmitters. It can make you aggressive, it can make you depressed, it can do so many things to the brain and it’s a topic that’s starting to be researched more now. If you go on the internet and you type in, inflammation and depression, you’ll have tons of results. I was misdiagnosed as bipolar. I believe it was a miss diagnosis because as soon as I changed my diet, I had no more episodes. Over the course of 6 months, the episodes stopped. I was a rapid cycler. I would be laughing, I would be a great mood and then suddenly bang, I’d be screaming, I’d be angry, yeah, I’m going … The beast would come out and then I’d start crying.
Stewart:Wanting to beat people is okay when you got the skills to do that so you’re on the right track.
Yasmina:Eventually I realized that the key was yoga. It combines the mediation, you’re using your own weight and even if it is cardio, the immediate inflammatory benefits counteract or seem to, at least for me and the many, many others of my readers who do yoga, it’s very, very popular, instinctively, some people just know that yoga was a big part of it for them and that they [00:50:00] needed to go do it.
Guy:It almost seems like inflammation is at the root cause of everything. It all traces back to inflammation, essentially.
Yasmina:Yeah, but I worry that it’s becoming, oh it’s inflammation.
Guy:Oh, it’s paleo, oh you eat this, oh, you’re going to do that.
Yasmina:Exactly, what’s causing that release and I’m finding for so many people, it’s trauma, unhappiness and stress.
Guy:Yeah. Hence why mediation has been such a big part. They’re some great tips. We are just aware of the time. We have a couple of wrap up questions that we do on every podcast. Very simple. The first one is, what did you eat today?
Yasmina:Okay, I had a green smoothie which was mango, broccoli, cucumber, arugula, watercress, karela, spirulina, vegan DHA which is like an omega 3 fatty acid thing and that was it. Then I had a massive, and I mean massive, my salads are these epic bowls of greens with thyme, coriander, basil, chickpeas, grilled veggies, and then I was naughty. Then I was naught. I had a homemade blueberry, wait, blueberry coconut sugar, raw vanilla, ginger coconut oil cake that I baked and it’s based on a muffin recipe that people can get for free on my website and I’ll tell them how they can get there at the end.
Guy:Perfect. That would make me be naughty too, it sounded-
Stewart:Doesn’t sound that naught. I thought you were going to talk about a milk burger or something along those lines.
Yasmina:No. I do make my own ketchup though, but I didn’t make it yesterday. If you’re a histamine person you’ll be like, oh my god you made ketchup? Yeah, yeah, I do.
Guy:[00:52:00] Do you eat meat?
Yasmina:I eat a little bit of it. I was vegan for a while but when you’re down to so few safe foods that don’t cause any kind of reaction, you have to eat whatever doesn’t bother you and meat was one of the things that didn’t bother me. I tell people that what I do is I’ll just chop up a little bit of meat and then I’ll toss it with lots of veggies or stick it in a salad or something.
Guy:Cool. The last question is … Were you going to say something Steward?
Stewart:No. Did I look like I was?
Guy:You did. You had that look there and I thought-
Stewart:I always have that look.
Guy:What’s the best piece of advice you’ve ever been given?
Yasmina:Oh wow, well, there’s 2. One was when I was falling apart and tried to check myself into a mental institution because I thought I was having a nervous breakdown, stress invaded. A friend of my mothers who picked me up from there said to me … She took my hand and she just said, “Yasmina, sometimes all you have to do is chose to walk on the sunny side of the street.”
Stewart:That’s good advice, that is good advice. I like that [crosstalk 00:53:15].
Yasmina:So true. That’s number 1 and number 2 was, and this was life changing. My doctor in Spain told me this when I was finally diagnosed with mast cell activation. She said, “If you go into anaphylactic shock, the best thing you can do is lie down on the floor and relax.” When she said that to me, I said, “What do you mean?” Because they don’t like giving EpiPens in Spain. She said, “Call the ambulance but lie down on the floor and relax. It’s the most important thing.” I just said, “What do you mean?” Then she explained to me the stress hormone thing and whatever and then that kicked off my research.
That actually saved my life. When I was in Kenya, I didn’t have any medication on me, I was too far from hospitals, couldn’t get anywhere, I was in a house, nobody could hear me, there was a [00:54:00] party going on downstairs. I lay down, well I actually fell down on the floor and I began a mediation involving a visualization before I lost my vision and I mediated and eventually I was found and I continued meditating, meditating, meditating, and it was just life changing. Just suddenly my vision started opening up again and my heart started regulating.
There’s different levels of anaphylactic shock, not every anaphylaxis leads to death. I can’t tell you, oh I had a level 5 anaphylactic and I thought I was going to die and I had never thought that before. I was convinced I was going to die this time and I got through it and that was the changing point in my life and I thought, I can control this, I can heal. This has shown me that this plays a big part.
Stewart:That’s right. There’s some truth to what you’ve been practicing. I think I like the sound of that.
Guy:Have you written a book in all these experiences that you’ve been through?
Yasmina:I’ve actually written 11 e-books. I’m working on getting a book published. I’ve written the outline and I’ve spoken with a few people that worry there aren’t enough people who are interested in this so we’ll see, I’m still working on it but in the meantime, there are eBooks for download on my website. It covers everything from beauty to diet to a little bit on mediation. I have a yoga course that’s going to launch in January. I teamed up with my teacher to do this yoga course to take people who aren’t exercising right now and it just steadily gets progressively harder more intense, to try and help the healing process. More cooking videos, there’s a bunch on YouTube and stuff like that.
Guy:Fantastic. Where would the website be?
Yasmina:It is the low L-O-W histamine [00:56:00] H-I-S-T-A-M-I-N-E chef, C-H-E-F .com thelowhistaminechef.com
Guy:We’ll be [crosstalk 00:56:07].
Yasmina:I won’t give you my full name because you’ll never be able to [crosstalk 00:56:10].
Guy:I had 2 cracks at it and got it wrong [inaudible 00:56:13], so yeah.
Stewart:That’s awkward. I can testify that here’s heaps of stuff on there. I’ve got a number of your eBooks. Men Food was great, love the paleo granola recipe, I thought that worked for me. Yeah, get on there, dig around, loads of stuff and some of the videos are entertaining too.
Guy:Yeah. Thank you so much for your time Yasmina. That was just absolutely beautiful and I have no doubt, heaps of people get a great deal from that and so I really appreciate you coming on today and sharing your journey with us. That was awesome.
Yasmina:Yeah, it’s been wonderful talking to you guys talking to you guys. Thank you very much. It’s been a great interview.
Guy:No. Thank you.
Guy:Cheers. Bye bye.
Watch the full interview below or listen to the full episode on your iPhone HERE.
Guy: No doubt about it, there’s lots of debate with fluoride on the internet. So who better a person to ask than holistic dentist who has over thirty five years in the industry.
The big question is; Should we us toothpaste with fluoride in it?
We felt this would make a fantastic topic for this weeks 2 minute gem. We also discuss fluoride at length in the full interview below.
Our fantastic guest this week is Dr Ron Ehrlich. He is one of Australia’s leading holistic health advocates, educators, and a holistic dentist. For over 30 years he has explored the many connections between oral health and general health, and the impact of stress on our health and wellbeing.
He is also co-host of a weekly podcast “The Good Doctors”, currently ranked amongst the top health podcasts in Australia. Together The Good Doctors explore health, wellness and disease from a nutritional and environmental perspective, looking at food from soil to plate and exploring the many connections between mind and body.
Full Interview: Unravelling the Fluoride, Dairy, Mercury & Teeth Connection
In This Episode:
Fluoride; should we avoid it?
Do mercury fillings effect our health?
The lessons learned from the legendary Weston.A.Price
Guy: Hey, this is Guy Lawrence of 180 Nutrition, and welcome to today’s health sessions. We have a fantastic episode for you in store today. Our guest is one of Australia’s leading holistic health advocates. He is an educator, a broadcaster, and a holistic dentist, and yes. We do tackle our topic today and get into that. He also has a fantastic podcast called The Good Doctors, and his name is Dr. Ron Ehrlich, and he has a wealth of information, and it was awesome to sit down with him for the last, I guess, 45, 50 minutes while he shares his wisdom with us.
We tackle some great topics we feel, fluoride being one of them, and this very debatable mercury fillings is another, dairy for strong bones, so we start delving into these things and what his conclusions have been after probably now, 35 years in the industry. I’m going to also talk about the legendary Weston A. Price who was a dentist back in the ’30s who uncovered some of phenomenal research as well. Awesome subjects, and yeah, you might look at the way you brush your teeth a little bit differently after this episode.
The other thing I wanted to mention is that we currently run two episodes a month generally now, and we interview a guest that we bring in, and [inaudible 00:01:17] discussed and then when we look into bringing in a third episode a month if we can fit it in. We really want to get this content out to you by just making sure we have the time, but what we’re looking at doing is a bit of a Q and A style kind of episodes where we want to answer the questions that we get coming in. If you have a question for us that you would like us to personally answer on the podcast, we will fit your question on there, and we can discuss it and topics at length, so it’d be great to get that feedback from you guys. Yeah, we’ll bring it into a third episode for a Q and A.
I really want to thank you guys for leaving the reviews as well. I’ll do ask often, but they’re fantastic. I thought I’d actually read one out. I’ve never done it before, but we do check every review that comes on. The latest one says, “Thought provoking,” by [inaudible 00:02:08]. I could read that slightly differently but I won’t. They say, “I don’t think there hasn’t been a single podcast where my jaw hasn’t hit the floor with some of the pills wisdom that have been shared. Keep them coming boys.” That is really appreciated honestly. That means a lot to us. Another review we had recently was, “Such informative podcast, five stars as well. I’ve started listening to Guy and Steve on walking and in the gym, so much more interesting than music. It feels like I’m learning while getting my daily exercise. Perfect.” Yeah. We are big advocates of doing two things at once. That’s for sure.
Look. I appreciate it. Keep those reviews coming. It’s like I said it helps our rankings and also, yeah. Keep an eye out as we bring in the third episode. Like I said, drop us an email at firstname.lastname@example.org and just mention the podcast, and we’ll take a look at tackling your questions or some. Let’s go over to Dr. Ron. Enjoy.
Hi. This is Guy Lawrence. I’m joined by Stuart Cooke as always. Hi, Stuart.
Guy: Our awesome guest today is Dr. Ron Ehrlich. Ron, welcome to the show.
Ron: Thanks guys. Lovely to be here.
Guy: I really appreciate having you on, mate. I seem to see your face popping up everywhere. There is a nutritional talk, a seminar on Facebook, social media, and even on podcasts. I thought it would be best for you to describe [inaudible 00:03:32] exactly what you do if you could share that with us first, because you seem to be man of many talents.
Ron: A man of many talents indeed but at the moment … What I really would describe myself is a health advocate. We’re an educator. I’m in the process of writing a book, so I’m soon I’m going to be to call myself an author, and I’m a dentist, a holistic dentist. There, a few different hats there.
Guy: It’s fantastic. Now, I remember seeing you talk quite a number of years ago. I think it was [inaudible 00:04:05]. I’ll jump in, and you walked on the stage and the first thing you said was you get asked all the time what the hell is a holistic dentist. Would you mind sharing out with us the [inaudible 00:04:17]?
Ron: Sure. Traditionally, dentists focus on the oral cavity. As a holistic dentist, what we focus on is the person attached to that oral cavity. That is a small point perhaps. It rolls off the tongue very easily but it’s a pretty important one because it then leads you into understanding what we’re looking at here is the gateway to the respiratory tract. If you think breathing is important which I think we’ll all agree it is, and sleeping well is important then this gateway is important as well. We’re also the gateway to the digestive tract, so chewing is an important first step in digestion. Getting this mechanism working well optimally is an important part of digestion. As well as that, there’s a huge amount of neurology in this area. Teeth is so sensitive that you could pick up 10 microns. A hair is 20 microns, so there’s a lot of sensitivity and neurology in this area. That’s going on and that leads us on to being involved with chronic headaches, and neck ache, jaw pain. It’s the site of the two most common infections known to man, woman, and child, tooth decay and gum disease, and almost every chronic disease is now seen as a reflection of chronic inflammation.
The big breakthrough was that people discovered that the mouth was connected to the rest of the body. No one knew that up until about 30 or 40 years ago, and that was a big, big breakthrough. Because of the decay, we implant a hell of a lot of material into people’s bodies, in fact, probably more than any other profession put together so all the other professions to put together. There’s a lot going on there and when you consider that this mouth is connected to a human being, with all those things going on, then that affects some of the decisions we make.
Stuart: Fantastic. You’ve touched upon a few topics there as well, Ron, that we want to want to delve into a little deeper down the track especially inflammation and chronic disease, things like that. We’ve got a few questions that we have to us for everybody, and they are largely hot topics in your area as well. First stop, fluoride. What’s your take on fluoride?
Ron: There’s no dentist present in this room, myself. The chance of me being stoned by someone is pretty low. It’s almost heresy for a dentist to discuss what are fluoridation in a negative sense. My take on it is this. Of the 140 or so elements there are in the world, 60 of them are required for the human body to function well, optimum. Stuff like calcium, magnesium, zinc … We could go on 60 of them. Fluoride is not one of them. Fluoride is not required for any normal biological, biochemical function, so if it’s not a required element, then it’s a medicine. If it’s a medicine, then it’s the only medicine that is put into the water supply without our individual permission. It doesn’t have regard to whether you’re a 2-month-old baby or you’re a 40-year-old building laborer who is 120 kilos or an 85-year-old woman who is 60 kilos or 50 kilos. There’s not a lot of nuance there in terms of exposure.
We’ve got a medication. There’s an ethical issue there about a medication added to the water supply which I have a serious concern about. Now going back to high school chemistry, fluoride belongs to the same family as the other halogens which are bromine, chlorine, iodine, and fluoride; therefore, halogens, right? We interviewed recently … We’ll talk about my podcast in a moment. I can’t resist getting it plugged in. Anyway, we interviewed a few months ago Professor [inaudible 00:08:23], who is talking about iodine deficiency and iodine is the biggest deficiency in the world. Two billion people in the world have iodine deficiency. Because it belongs to the same family as fluoride, chloride, iodine, fluoride, fluoride has the potential to compete with iodine for the thyroid, so it was used at the beginning of last century right up until the mid-century, mid 1900s as overactive thyroid.
When someone had an overactive thyroid, they gave them fluoride because they knew it would downscale the thyroid function. Here, if you … You guys may not take as many medical histories as I do, but as I get people coming through my surgery, many of your listeners may have been diagnosed with either underactive or overactive thyroid. It’s a huge problem in our society. I have some concerns about including something in the water supply that has the potential to affect thyroid function; that’s number one. In America interestingly enough which has been fluoridated since the 1940s or 1950s, since 1975, the incidence of thyroid cancer has gone up 160% since 1975. Is that to do with fluoride? No. I’m not saying that is. There are lots and lots of reasons why that might be the case, but that’s of concern to me.
Also Harvard University did the study … They did [mineral 00:09:53] analysis of about 30 different studies and there was some suggestion there that in fluoridated areas, IQ levels came down. There is some suggestion that it may affect bone in young men. This thing … Interestingly enough, of the 200 countries there are in the world, only about five of them, I think, it’s Australia, New Zealand, Canada, America and parts of England, they are the only ones that fluoridate. Are we saying that the rest of the world is just so ill-informed that they cannot make a sensible decision? I don’t think so. I think Scandinavia has a good history of looking at research and evidence, and there’s never been a randomized control study which is supposedly the GOLD standard about the effect of fluoride on tooth decay.
For example … I could show you a graph which showed really clearly that in those five countries, tooth decay has come down significantly over the last 30 or 40 years. You would look at it and you go, there it is. There’s proof that fluoride works, but if you go on to the UN side, the WHO side, World Health Authority, there is another graph which shows non-fluoridated countries, trending exactly the same way. What is this all about? A lot of reputation has been built on it. I know that’s true, but I have … In Europe, they do something called the … they have something called the precautionary principle. That is that if something has the potential to cause harm, why not best avoid it? I think that is definitely the better way to go because it’s a really good example of how we approach stuff in western medicine. You eat something that produces the plaque, and the plaque produces the acid, and then it makes a hole in your tooth. Therefore, let’s make the tooth harder. That’s what dentistry does, focusing just on here.
If you ask me, what is a holistic dentist, and I go, “Well, hang on.” This here is attached to the whole body. It’s got a thyroid, it’s got a brain, it’s got bones, it’s got nerves, and it’s got … We need to think about that and the precautionary principle is the one that I would endorse. To get rid of decay, it is far better to say if the hardest part of your body decays because of what you will imagine what’s going on with the rest of your body, why don’t we address what’s going on with the rest of your body and not only get rid of tooth decay, we might also get rid of a whole range of other chronic health conditions in the process.
Guy: You’ve triggered up so many questions already. I don’t know where to jump in.
Ron: In short, guys, I’m not in favor.
Stuart: Again, just to touch on this a little more, water supply aside as the ingredient in our everyday toothpaste, is that something that we should be weary of?
Ron: Now, there is some evidence to support a topical application of fluoride. We now practice use it very sparingly. I don’t personally use it in my toothpaste. I don’t personally apply it to every patient that comes through the door. If I see a tooth surface that is showing the early signs of tooth decay, just a bit of demineralization, then I will clean that surface and I might apply a fluoride varnish to that one surface and instruct my patient not to eat or drink for an hour. The rest of it is a great marketing ploy. I think there is some evidence to support topical application in a controlled way. I know you can make statistics look brilliant. You could say, “By using this toothpaste, we have reduced tooth decay by 30%.” That might be … Your chance of getting tooth decay was to have two surfaces of a tooth filled over five years, and by using this toothpaste, you’ve now got one third of the surface only required, so it’s playing with statistics.
Stuart: Totally. In a randomized study of two people, so [crosstalk 00:14:05].
Ron: I think there’s a place for very careful application of fluoride, but I don’t use it in toothpaste. We don’t use it as topical application in our practice, and we don’t … I personally don’t use it. We don’t recommend it for our patients.
Guy: Fantastic. That was what I was going to ask actually. To recap what you’ve commented on so far being a holistic dentist as well on fluoride and everything, the teeth … Would you be better off actually just changing your lifestyle and nutrition then as opposed to fixing the problem?
Ron: Absolutely. You guys and many of your listeners would be well aware of the work of Weston A. Price. He was a dentist. This is a really interesting story, but you probably haven’t interviewed Weston A. Price, but …
Guy: No. Please touch on it. Yeah, go for it.
Ron: Anyway, the point being, he in the 1920s and ’30s wanted to find out what caused tooth decay, so he went out and he visited traditional cultures around the world. He went to Malaysia, the Malaysian Peninsula, those specific islands, the New Hebrides, up in Scotland. He went to the Swiss isolated villages in the Swiss Alps. He went to Eskimos, he went North American Native Indians, the South American Native Indians. He visited all these different cultures, and what he found was something really unique. What he had was this amazing experiment could never be really repeated now. He had villages that were living on traditional foods and had done so for hundreds of years. What he observed in those villages were that none of them or very few of them had any tooth decay, whatsoever, but more importantly, they had enough room for all 32 of their teeth with some space even
behind the wisdom tooth.
They not only had enough room for their teeth, and we’ll talk about why that’s important in the moment, but they didn’t have any of the diseases of chronic degenerative disease.
They had no heart disease, no cancer, no rheumatoid arthritis, no diabetes, no obesity.
They were structurally, physically, very sound as well as being dentally healthy. What he then did was he talked … He went into the towns, and he looked at the same genetic group.
He really was doing in a way of controlled study, looking at the same genetic group and the one … The genetic group, the same tribe or family even that had moved into the city after 5 or 10 or very soon after a few years was displaying tooth decay, all of the degenerative diseases that are seen in modern civilization. From that, he wanted to determine what was it about traditional foods that was so unique and what was it about our western diet … Remember this was 1935, where people were only eating 12 kilos of sugar a year, now they’re eating … In Australia 45 kilos, in America 60 kilos to 70 kilos.
Put it in perspective here, he was looking at those people and they were healthy. He took food samples from there and he brought them back, and he analyzed them. He found there were three things they all had in common, the traditional diets. Now, they weren’t all Paleo. They weren’t all on Paleo. They were up in Eskimo land. In Alaska, they were on fish and blubber, and da, da, da. In New Hebrides, they were on oats and some seafood, and seasonal fruits, and in the Polynesia, they were on seafood, and they were on some fruits and some root vegetables, all different types of things. They weren’t all along Paleo, but what they all had in common was the traditional diets all were nutrient dense. They had 10 times the amount of water soluble vitamins that may … They likely the … and minerals and they were four times higher in fat soluble vitamins.
You need fat soluble vitamins to incorporate the minerals into your body. They had that and the interesting thing was the best source of these fat soluble vitamins which are A, D, K, E was animal fats that had been grown on pastured lands in traditional ways. This was a fabulous study done in 1935, and I’m about to give a presentation on Friday where I’ve actually done a little bit of a cut and splice of the catalyst program that was on the beginning of this year, so an ABC program in Australia, Catalyst, and it was on gut reaction. One of the senior professors of research at Monash University said, “You know what? There’s this huge breakthrough that’s occurring. It seems that what we eat could be affecting heart disease, cancer, diabetes, obesity, and a whole range of other things.” He was saying it like this was an amazing breakthrough, and if we were careful about what we ate, we could actually extend our life by years if not decades.
Stuart: I don’t believe a word of it. Just advertising. It’s just advertising.
Ron: The beauty of that is if you look at that, and you listened to what you would think, “Oh, my God.” Like, “What is going on?” If this is the breakthrough to the medical community in 2015, this is why we’re in the [inaudible 00:19:34] because you can press the rewind button to a lovely little segment of Weston A. Price where he himself taught and says pretty much the same thing in 1935, so it suddenly taken us 80 years to get on top.
Stuart: It’s so tricky as well, isn’t it? You realized that there is such huge power in even these beautiful and yet nutrient dense foods, but then if you were to take that group who were truly thriving and pull them over perhaps with the same diet, but surround them in the conditions that we have today with email, and stress, and pollution, and the rat race, I wonder how they would feel whether that would have a …
Ron: It’s a good point, Stuart. It’s a good point because one of the things … Stress has been of an interest to me over the last 35 years. In fact, today’s rather that would feel [inaudible 00:20:26] guys. I’m sharing this with you. Today is the 35th anniversary of my practice in the city of Sydney, but that’s another story, but for the last 33 years, the model of stress that I have used, the model of health that I have used in my practice is that our health is affected by stress. I define that stress as a combination of emotional, environmental, postural or structural, nutritional, and dental stress. Those five stresses and people say, “What’s dental stress? You’ve just pulled that out of the hat because you’re a dentist.” I’ve just defined for you what a holistic dentist is. Respiratory tract, digestive tract, chronic inflammation, nerve damage, chronic pain, all these materials that we use.
Dental stress is an important thing that’s often overlooked, but they are the five stresses, so what you’re saying is absolutely true. You could be on the best diet in the world, but if you are in overload, stress, the fight-and-flight mode that many of us, in most of their [inaudible 00:21:29], and you are not going to be absorbing those nutrients absolutely right.
Guy: What I noticed myself … I can us myself as an example because I don’t think a lot of us even appreciate that we’re in the stressful mode. We just assume it’s normal from our day-to-day actions. I went to Mexico a couple of weeks ago, and I was actually meditating four days on and off in a workshop, but I didn’t realize how stressed I was until I got there and then slowly started the wrong way. By the end of it, I got, “Oh, my God, I feel like a different person.” I’ve been carrying that for weeks or months prior to it. It’s amazing.
Ron: Go ahead, Stuart. Sorry.
Stuart: I’m just going to say, can you imagine my stress as Guy is away in Mexico meditating, carrying the business and raising a family, so it works well for both of us, isn’t it, Guy?
Guy: It was fabulous.
Ron: Meditation is another. It’s the big one, isn’t it? It’s just such an important part of being healthy in this day and age. I think you should not be without it.
Guy: There you go. Yeah. I’m certainly exploring it and I’m enjoying the process. You can look then along the way, but …
Ron: Stuart, you look like you’re about to say something.
Stuart: I do. I’m going to bring it back on track to the dental route as well. I’ve got another million-dollar question for you. Guy and myself, we’re children of the ’70s and the ’80s. We’re anything. We always had mouthfuls of sweets and pop and fizzy drink and didn’t really care about too much. We’ve got fillings in our mouths; most of our friends have at this age. Should we be concerned about these fillings particularly if they are mercury amalgam?
Ron: Yeah, I think you should. See, the interesting thing is that it’s mercury. I’ll have to explain. The silver fillings in people’s mouth what it used to be called silver amalgam fillings euphemistically, half of it is mercury and the other half silver, tin, zinc, and copper, so it’s an amalgamation of silver, tin, zinc, and copper, mixed up with liquid mercury. That when you plug into a tooth, within an hour goes hard, and within 24 hour goes much harder. It’s a cheap, it’s been used for 170 years in dentistry, and nowadays, if I … I haven’t done an amalgam filling for almost 30 years, but if your dentist who you might ask this question or say, “Should I be worried about amalgam? ” “No. Don’t worry about it. It’s perfectly safe.” Okay. Let me ask you this question. When you’ve done a mercury amalgam filling on your patient, and you’ve got a little bit left over, what do you with the scrap?
I know it’s a rhetorical question, it’s a trick question, but people should ask it of their dentist because the answer is this, it’s against the law for you to put that scrap into the toilet, the garbage, or down the sink. That scrap has to be disposed off as toxic waste.
However, through some twist of faith, it’s perfectly … The only safe place to put this toxic material is in the mouth of a human being. I don’t know whether … To me, that defies logic.
Guy: It’s like the world has gone mad.
Ron: It’s the mercury, but time … The question then goes because when I was placing mercury amalgams in the late ’70s and up to about 1981 or 1982, I was parroting what the university told me and that’s was, “It’s locked in. It doesn’t escape.” A chiropractor who is referring me patients at that time said to me, “Ron, it does escape. Read this literature.” I said, “Okay. I’ll read it. I’ll read it.” I read it and I couldn’t believe it, so I took … There was a piece of patient came in, a bit of old filling had fallen out, so from the records, it’d had been six or seven years earlier, so I sent it off to the Australian Analytical Laboratory to have it tested. It came back 40% mercury, and it had gone 50% mercury. I thought, “Oh, my God.” Hang on.
Guy: [crosstalk 00:25:55].
Ron: I don’t believe this. I don’t believe it. I repeated that with about four other samples and they all came back 37%, 43%, 39%, 41%. Clearly, mercury was escaping and when it escapes, it gets stored in the kidneys, the liver and the brain, so doing a blood test does not tell you whether you’ve got mercury toxicity or not. It is an issue. It’s one that is very difficult for the profession to grapple with and again it goes back to what’s the difference doing a holistic dentist and a normal dentists? If all your focus is here, and you’re trying to restore a tooth as best as you can, as economically as you can, then mercury amalgam is a great filling material. There’s only one problem, and the problem is that tooth is attached to a human being. Apart from it, perfectly fine.
Guy: If you got mercury fillings, is it quite a procedure to change them?
Ron: Look. It’s not rocket science but it seems to … There is some precautions that one should definitely take. You are better off leaving it in your mouth. Obviously, if there’s decay in there, you don’t leave it in your mouth, but if you’re having it removed because you’re wanting mercury removed from your body, then you need to take a few precautions, and in our practice, the precautions that we take are we use a rubber dam which is a shape of rubber that acts like a diaphragm. We punch a hole in that and the tooth or teeth that we’re working on pokes through, so it forms a barrier so that it protects the airway. We also give people a nose piece, because as soon as I put my drill on to a mercury filling, I create a vapor which your nose is very close to, so I don’t want you to be inhaling mercury vapor. We also use a lot of water to dampen down the vapor for us. We also use high-speed suction to avoid the exposure for us and the patient. We move it in a certain way, so we can flick it out rather than grinding out because that creates more vapor. In our practice, we have air purifiers and negative ion generators to help us deal with that as a OHS.
Guy: Cool. Sure.
Ron: There are some precautions, you should not have it just removed. It does raise the issue of mercury … It raises a really important issue and that is dental materials in general. I was attending a course last year from a professor from the Karolinska Institute in Sweden which is very big on Toxicology, and introduced me to this idea of metal-induced chronic inflammation. By being exposed to metal, on a 24/7 basis, the potential for your body to react by then going into chronic inflammation is there, so in our practice, we’re try and avoid metal as much as we can, and we can pretty well do that. There are some issues around dental materials that need to be considered carefully, but mercury for us has been a no-no for almost 30 years, and whether you’re removing a small filling or a whole mouth, you do it carefully and you support the person. Usually, we work with the person’s naturopath or nutritionist outside.
Stuart: If for instance, I did have a filling, a mercury filling, but I went to the trouble of getting a heavy metal analysis test. Maybe a hair testing kit, and I didn’t have any issues with mercury, happy just to go along and not really pay too much attention to it?
Ron: In our practice is in the city of Sydney, it’s called Holistic Dental Centre. There’s another plug, but anyway … The point about it is that we do not take a dogmatic approach to things to alter it. In a way, I envy those that do, that say, “All amalgam fillings should come out. All root canal teeth should come out. All these, all that.” We’re not dogmatic like that. I think there are two separate issues here. One is should we still be using the material? To me, the answer is definitely no. There is no excuse for using that material in today’s dental world. That’s number one. The second issue is should everyone be having every filling out? The answer is maybe, maybe not. We need to consider each one individually, each person individually. If for example, you were in excellent health however we define that. Of course, you got to be thinking about physical, emotional, mental, all these different …
Ron: Dental. All those different aspects of health, however we define excellent health. If you were in excellent health, and you’re sleeping well, and you’ve got good digestive, all the functions are going well, and … Hey, I don’t lose any sleep over the fact that when that filling needs to be removed, it should be removed, but when it is removed, it should be done carefully.
Stuart: Right. Got it.
Ron: Hair analysis is a gauge. It’s reasonable indicator. I remember I said mercury is stored in the kidney, the liver and the brain, it’s stored in fat tissues, so to get a proper analysis of what mercury load you have, you need to do a heavy metal … A challenge if you like, so you can take a chelating agent. People are exposed to heavy metals. Say you swallowed lead or something. The way that get that out of your body is by using what’s called the chelating agent. An example of that is something called DMSA. You could take DMSA and for you … Firstly, you would measure your urine before, and you’d have a really low level of mercury in your urine or your blood. It’s not a good measure. It doesn’t float around there, but then you take a couple of capsules of DMSA, and then you retest three, four or six hours later, and you collect the urine or a blood, and then you measure the before and the after. What you’ve done is you’ve dragged the mercury out of the organs and you deposited it in the …
Guy: In the urine.
Ron: … urine hence, to be excreted. That’s a more accurate way of determining it, but as I said, we’re not dogmatic about it. We’re very careful. I have some patients that have come to me from all over the place that they’ve had their amalgams removed in two or three sessions, and I’ve had other patients that have taken 10 or 15 years.
Stuart: Okay, got it.
Guy: Great answer.
Stuart: It’s good to know.
Guy: Another question, Ron on dentistry, and it’s a hot topic that will come up all the time for us is dairy consumption. Is this a key to strong teeth and bones?
Ron: Look. One of the things that I’m also very interested in is why public health messages are so confusing and contradicting. You only have to look at who is sponsoring some of the major professional organizations like the Dairy Corporation is a major sponsor of every professional, nutritional organization as well as the Asthma Council as well as … You name it. The Dairy Council are offering some sponsorship. That is, I think, clouds over some of the issues. I think there is some place for dairy, perhaps in a cultured dairy sense. If the dairy is grass fed, that’s a different story as well as opposed to being grained fed, but it’s certainly not an essential requirement for healthy teeth. No. I think fat-soluble vitamins are and within dairy … There are some fat-soluble vitamins, but there are some other issues that go with them. When we pasteurize and homogenize milk, we remove a lot of the enzymes that help us cope with the proteins in the milk, the casein and that is a common allergy that people and food sensitivity that people have.
I think what’s important is that you have … For strong healthy teeth, from the moment of conception … You get this from the moment of conception. In fact, probably for a good year or two, prior to conception, both male and female, to be eating a nutrient-dense diet that is high in vitamins, fat soluble and minerals, fat-soluble vitamins, and has a really broad range of vegetables and good fats and moderate amount of protein … I could go on about what it is, but it is not dairy. Dairy is not the essential [inaudible 00:34:53].
Guy: I appreciate it. You say fat-soluble vitamins, right? Yet, we’ve been told not to eat for God knows how many years as well to digest the vitamins that are fat soluble.
Ron: It’s actually set us up for the perfect storm. We’ve had the food pyramid which is food grains at the bottom, and avoid fats. We’ve had the low-fat dogma coming to us via [inaudible 00:35:18] and every heart foundation and every pharmaceutical company in the world because that’s something that doctors can measure. They can measure cholesterol, and they can give you a drug to lower cholesterol, so it makes them feel like they’re doing something. We’ve had the food pyramid and we’ve had the low-fat dogma, and we still have heart disease, number one. Cancer, number two, one in two male, one in three women. We will get cancer by the time they are 65. We’ve got autoimmune disease, it’s going to the roof. There are over 200 autoimmune diseases. By autoimmune, we mean Crohn’s, irritable bowel, thyroid function, rheumatoid arthritis, Parkinson’s, et cetera, et cetera. Then we’ve got diabetes and obesity. How is that food pyramid and low fat diet been working for us over the last 40 or 50 years? Not all that good.
Guy: [inaudible 00:36:13].
Stuart: You touched … You mentioned it like a certain type of dairy and you’re also touching on upon the importance of fat-soluble vitamins as well which led me to think of reminineralization. Are we able, through diet and all of these key nutrients, or be it in a different dairy from fats, whatever, great foods, can we assist our teeth in remineralizing themselves?
Ron: I think the answer to that is yes, up to a point.
Guy: Can you explain the remineralization [crosstalk 00:36:50]?
Ron: Let me just explain what demineralization [crosstalk 00:36:52].
Guy: Okay. Perfect.
Ron: Let’s start what’s the beginning of the problem. A tooth is covered by enamel which is really hard. Underneath enamel is dentin which is considerably softer, and underneath the dentin is the nerve and the tooth, right? [inaudible 00:37:08] on a tooth. Now, within the mouth, there are at least 500 different species of microorganisms that we know of, and they live in perfect harmony. There’s a struggle like the rest of the world, the struggle between good and evil in the mouth as a symbol of struggle that goes on a daily basis between good and evil. If you are eating a good diet, then the good bacteria, just as they are in the gut proliferate, and you enjoy good health. If you’re eating a poor diet which is sugar, refined carbohydrates, grains which often break down into carbohydrate and sugar which breakdown into sugars very quickly, then you have a lot of sugar substrate for the bad bacteria to proliferate. You’re like any living organism that eats, it’s got to excrete. It’s got to go to the toilet. What did it excrete is an acid. The tooth is made up of calcium and phosphate, crystals, and so it starts to demineralize the tooth.
That shows up as little whitish spot on the tooth surface first, then it becomes a brownish spot and then it starts to undermine the softer dentin under the enamel, and then one day, you bite into something, and suddenly, out of the blue, you’ve got a hole. It’s been going on there for a while. Now, if you have the early stage of demineralization where you just got this early stage of decay, white spot, or even maybe the brown spot is starting and you eliminated all those substrates that fed the bad bacteria, and you ate a nutrient-dense diet which we’ve already talked about, then there is the chance to arrest decay and stop mineralization and remineralize the tooth. There are some products that [purport 00:38:54] to assist that. One of those products is called Tooth Mousse.
Tooth Mousse is a dairy product derivative and it’s a bio-available calcium and phosphate.
We do use some of that in our practice. I think the issue of mineralization, remineralization is a really important one, and then you get on to the topic of drinks, and water, and sports drinks, and carbonated drinks, and the alcohol, and the acidity of those drinks, you’re pushing up against it. I had somebody coming in to see me the other day who was complaining about sensitivity around the neck of the tooth. This was around 12 o’clock in the morning, and they told me, I said, “What did you have for … What are you eating?” They go, “Oh no. I’m on a really good diet.” “I started today with fruit juice. I have a big glass of orange juice and a big bowl of fruit, and then I have some muesli or some cereal with some milk. I’ve got low-fat milk. I don’t want to get … You know, I don’t want to be unwell, so I’m going to have low-fat milk.”
The Heart Foundation [text 00:40:00] going there and then she comes in to see me with iced tea. [crosstalk 00:40:05]. I calculated for her, and it was only 11 o’clock in the morning, but she’d already had the equivalent of about 27 teaspoons of sugar, and it was on the 11 o’clock in the morning. Really, what we are up against is dairy is not answer, remineralization is definitely possible. You need to consider the food that you’re eating and the drinks that you’re drinking.
Guy: [crosstalk 00:40:30].
Stuart: It’s so sad because that lady would have thought that she is doing the best that she can based upon the information that she is receiving from the supermarkets, from the government, from pretty much everybody in her circle.
Ron: I’m really … One of the things I’ve come to realize is we’ve got a real problem with our health system. In terms of crisis therapy, there is no better place to be. The level of ingenuity, of skill, of intelligence, of equipment that’s available to deal with a crisis, analysis on the medical health crisis is phenomenal. A friend of mine had a 1-week-old baby, open heart surgery for a heart defect. My 89-year-old mother had a new aortic valve replaced. What they can do is amazing. Crisis therapy, tick that box, brilliant. What’s wrong with the healthcare system is that it’s really not a healthcare system. It’s become a chronic disease management system. Really, between chronic disease management and crisis, it’s a great economic model. It generates billions, literally billions of dollars of profit for the processed in pharmaceutical industry, and for the health industry. I reap … I don’t reap billions of dollars sadly, but dentistry is a product of western diet.
Guy: Culture, yeah.
Ron: If I was a dentist in the Swiss Alps village, I wouldn’t be having a very busy time, so we have a chronic disease management system and that’s got to change. It’s unsustainable financially, the human cost, the loss of human potential is enormous.
Guy: Do you think people are being more proactive?
Ron: Definitely. I think there’s two schools … Actually, Guy, that’s a really interesting … but I think that’s a rising tide. I think there are two schools of thought out there at the moment. One is total faith in the Western health model like, all I need to know is my doctor’s phone number. Apart from that, I’m going to be fine. I’ve got health insurance and my doctor’s phone number always work. They’ll just tell me what medication I need, if I need surgery, so be it. It’s all there for me. There’s the other group that says, “Wait a minute. I know that’s there for me, but I don’t want to get it.” They are becoming far more proactive in their life. I think that’s a rising … That’s a definitely a rising tide.
Guy: I was going to add as well even just for the [inaudible 00:43:08] podcast and blogs and things that are popping up the message and from the growth of our podcast over the last years, people are definitely at least hungry for information, and trying to get it out there for people to proactively change.
Ron: I’d agree with that.
Stuart: I did have a question when we were talking about the remineralization and you touched upon the oral microbiome, and I listened to a great podcast a couple of weeks ago all about that very topic. My question to you is mouthwash. Does that affect the oral microbiome because they were saying that it did at the time, and so I just thought we’d ask the expert.
Ron: Were they saying it did in the positive way or negative way.
Stuart: A negative way.
Ron: Absolutely. That whole issue of bad breath for example is a classic example of … It’s such an interesting topic. I could talk to you for half an hour and an hour on bad breath but basically, there are medical reasons why you have bad breath. It’s dental and medical reasons, and yet it is a 10-billion dollar industry of mouthwashes, breath fresheners, da, da, da, da, da. You name it and most of them are totally ineffective and do not address the root cause of the issue which is the same as tooth decay or bad gut biome or bad oral biome, gut biome. The same diet that promotes a healthy gut biome, guess what? It promotes a healthy oral biome as well. That product that you buy … If you have an infection or you’re dealing with something on a short-term basis, maybe we use a herbal mouth rinse, tincture of calendula which is very effective in a short term, but I wouldn’t recommend that for more than a couple of days for any patient. I certainly recommend a mouth rinse on a regular basis.
Guy: Great. Great questions then.
Stuart: It’s interesting. The microbiome in the gut health now is so huge. You see the next breakthrough but many of us don’t even think that it starts in the mouth, and we’re drinking sodas with all these crazy acids, very harsh mouthwashes and rinses or manner of foods that we put in there would have to have an effect at some point I would imagine.
Ron: Look. Like I said, the two most common infections known to man, woman, or child is tooth decay and gum disease. That only arises through an imbalance of the microbiome in your mouth. If that happens there, why on earth wouldn’t it happened anywhere else in the body and it certainly does. That’s what Weston A. Price found out, big breakthrough in 1935. It’s just taking a little while for the [ballot 00:46:05] to arrive.
Guy: [crosstalk 00:46:06].
Ron: He posted a letter 80 years ago, and it’s only arrived on our shores recently.
Guy: That’s amazing.
Stuart: [crosstalk 00:46:14].
Guy: What does a holistic dentist to do with the care for his teeth?
Ron: I try to eat a good diet. Listen, I work on an 80/20 principle, 90/10. If I get to 90/10, I am saintly. I’m very proud of myself. I’d like to think that throughout, most of my … All my week, I’m on an 80/20 basis. You’ve got to work out what percentage is right for you. Some people think 50/50 is pretty good, and to me, that’s ridiculous; 60/40 doesn’t cut it; 70/30 is not going to make that big a difference; maybe 20 is the bottom line; 90/10 is what I do, and if I was 100% or I’d be a social outcast and known whatever [inaudible 00:47:03]. I think you’ve got to cut yourself a little of slack here because you end up getting so stressed out about what you’re reading, that it becomes pathological in itself, but essentially, the basis of my diet is I eat … The majority of my diet, I’m trying to make vegetables of varying colors, as many colors as I can. I try to keep low-ish carb and by carb level, I mean around 70 gram to 80 grams of carb a day is achievable and if people want to know what that is, I would suggest to get a carb counter and spend a week looking and weighing everything you do.
You don’t have to do it for the rest of your life. You’re just going to do it for a week or two to start getting your head around it. I would try … I had moderate amount of quality pasture fed, preferably organic protein, and by moderate I mean … We’re talking about … For me, who is 80 kilos, I wouldn’t want to be eating more than about 60 grams of protein a day. An egg has got 7 grams of protein, so if I have two eggs in the morning, there’s 14 grams, and a 200-gram piece of steak would have 66 grams right there and then. We eat too much protein. There’s no doubt about it. We eat too much meat, and we eat too much meat for two things. Problems with that is, one, for our own health, it’s not good, and two from a sustainability and planetary point of view, I don’t think it’s good. The other thing is good fats. By good fats, I would include butter, olive oil, avocado, coconut oil. I do most of the cooking at home, coconut oil. I indulge myself with some roasted vegetables and duck fat occasionally.
Then I have clean water. I actually purify my water. I have a reverse osmosis filter which removes everything and then I might add a couple of grains of Himalayan or Celtic sea salt. If I can taste it, I put too much in. If you have salts, I use either those salts, Celtic sea salt or Himalayan rock salt which have 60 trace elements in them, and I have moderate amount of seasonal fruit. I restrict my fruit intake, but I do have seasonal fruit and I do have some apples, bananas, berries, preferably organic. They’re very high in pesticides, strawberries and blueberries. Then sea food, moderate amount of sea food. I’m very careful with sea food. The best sea food is I think sardines. A lot of the other … The bigger fish, I wouldn’t touch.
Guy: From the mercury perspective or …
Ron: From a mercury sustain … There’s two issues about seafood. One is sustainability. We have raped and pillaged sea, and we’ve now reduced to up to 90% of its fish stocks over the last 20 or 30 years, so that’s a bit of a problem. The toxicity issue is inescapable, and the higher up the food chain you go, so the big fish are our problem. Then you go to farm fish, and I don’t really want to touch farm fish either because the farm fish are not in a natural environment. They often eat trash fish, so when they scour the ocean, they use big nets and that will take out the fish that can be sold at the fish market, but they have a huge amount of what’s called trash fish which were either too small to eat or a bottom feeders, and so they end up getting milled up to fish meal or they might … I just think farm fishing is not a good … I think sardines are the best alternative, calamari, okay. I don’t eat much. I don’t eat much seafood. It’s overrated.
Stuart: How would you move? What would you do? Are you a marathon runner or are you a crossfit aficionado?
Ron: I’m a functional movement aficionado.
Ron: No. Really, I am. For the last … One of the most liberating things I’ve learned is that if you did 10 minutes or 20 minutes of interval training, high intensity interval training, then your metabolism is up for 24 to 48 hours. If you did a 10-kilometer run, your metabolism would be up for six to eight hours, so you don’t have to do that much to make a difference. For many years, I have attended a fabulous gym. I think he is one of the best trainers in Australia, Origin of Energy in Bondi Junction in Sydney, and Aaron McKenzie is into functional movements. It’s bending, twisting, turning, lunging, reaching, extending, flexing, doing all those movements that we do in everyday life and incorporating them into a workout, and then also focusing on the core. I have tried to do that three or four times a week, and I also do some stairs, high-intensity cardio but only over a short period, and so I don’t … I’m not a runner.
I think people run for various reasons. It’s very meditative. It’s not just the health thing people go out for long runs, but it’s not a really good thing for you. It’s not good for your joints. It’s not good for you. It’s not necessarily a good thing. That’s the first thing. The other thing is I try to wear a pedometer because you could work out for 30 minutes or an hour a day, but you’re sedentary for the 23 hours, and that’s a good thing either. In my surgery, I actually have measured that in a working day, I would walk about 6,000 steps just backwards and forwards from patient, around from where I parked my car to where my surgery is and back again, and to and from. I try and incorporate movement. Every morning, when I wake up in the morning, I do some yoga. I usually do the Salute to the Sun, a few rounds of that. If you’re wanting to do an all-around exercise, that is brilliant. Salute to the Sun, a couple of rounds of that in the morning really gets you going, so yeah. Movement is important.
Guy: A lot of people just don’t move. That’s another thing and another topic but nice to hear you do. I’ve been bringing in yoga to my weekly routine, and I’ve been trying to get
Stu there but he’s not prepared to [inaudible 00:53:46] and come down.
Stuart: Yeah. One day, Guy.
Guy: I’m aware of time. It’s going on a little bit, Ron, and I’d love for you to just talk a little bit about your podcast just to let the listeners know that you’re a podcast to Good Doctors, is that right?
Ron: We do.
Guy: I know Stu has become a fan. He’s been listening to a lot of it lately.
Stuart: I have. I’m loving it.
Ron: Yeah, good. It’s been going for a couple of years now actually, and my co-host, that it’s called The Good Doctors, Health Care Unplugged. Each week we explore. Here comes the introductions too. Each week we … no. Each week we do, we explore health wellness and disease from a nutritional and environmental perspective and we look at food from soil to plate and we look at the connections between mind and body, and we do that because they’re all connected. We really are talking about alternative medicine, we’re talking about good medicine, and my co-host in that is a fabulous doctor in the Mornington Peninsula, integrative holistic GP called Michelle Woolhouse. I personally … we’re up to episode 170, I think, and we do Healthy Bytes which very … Sometimes we interview people, sometimes we have a Healthy Byte which varies from 5 minutes to 20 minutes, and we’re just starting to do book reviews, but I have personally learned so much.
Each week, I get to pretend, and it’s not much of a stretch for me, but I get to pretend that I don’t know everything. I get to ask either our guests or Michelle something, and I’ve learnt so much from that, so it’s a great show. We’re starting to take it little more seriously. We’re going to do some live events next year. It’s going to be really good. It’s a really exciting project. It’s one we both really enjoy.
Stuart: Fantastic. If we wanted to connect to The Good Doctors, the best way to do it?
Ron: iTunes or you could go on to our web page which is thegooddoctors.com.au, and we’ve got a Facebook page, we got a lot of information going out. We’re just about to publish an ebook on what is good health, and we’re about to do a whole series of varying programs. We did a fertility series, we’re doing a cardio series, a cancer series, so there’s a lot exciting things happening there next year.
Guy: I think you’re right. Since we’ve been podcasting, I’ve learned so much. I find it a privilege. We have guests on like yourself, and we currently do them [inaudible 00:56:18] interview, but the absolute variety of knowledge that you exposed to, it’s awesome.
Ron: I’ve started a second podcast as well.
Guy: Have you?
Ron: I have on through my surgery, but it’s called Holistic Health Conversations. It’s where I interview practitioners that we work with around Australia or around Sydney, and also internationally who have a holistic approach to healthcare. That’s starting up in the next couple of weeks as well from our surgery web page.
Guy: Well done. Fantastic. There you go. Ron, just to wrap up, we have a question we ask everyone on the podcast every week. Nothing too technical, but what’s the best piece of advice you’ve ever been given?
Ron: I think the best piece of advice I’ve ever been given … The best lesson I’ve learned is to take control of yourself and keep an open mind because we love certainly, and if you’re going to change your health, there are two things that are important in change, any change. The first one is to accept control. It’s called locus of control. Do I have the control over my health? I know I don’t 100%, but I want to be as much in control of it as I can, so that’s number one. Number two, a tolerance of ambiguity. Meaning things are not black and white, and keeping an open mind and incorporating information and having knowledge is a very powerful tool, so take control and be the best you can be. That’s the best lesson I’ve learned.
Guy: Awesome. It’s funny you come up with that answer because I’ve been [inaudible 00:58:04] the phrase, beginner’s mind, when you approach the things, and that’s come up in the last couple of podcast actually.
Ron: Look, I often say that I only wish I knew as much I thought I did when I graduated from dentistry. When I graduated, I passed all the exams set by all the professors, and I thought I knew it all. Actually, the more you learn, the more you realize you don’t know, so it’s fun to learn.
Stuart: That’s right.
Guy: Fantastic. What’s coming up next for you?
Ron: I’m just in the process … I’m just finishing a book, and the book is called Simply Be Well. It’s an exploration of the five stresses in life that break us down which I’ve mentioned, emotional, environmental, postural, nutritional, and dental, and the five pillars of health that build us up which is sleep, breathe, nourish, move, and think. It also explores why public health messages is so confusing and contradictory. That’s coming out in the New Year. If people are interested, they can go into my website and we’re going to be … I think I’m going to have the first couple of chapters ready in a couple of weeks, and so we’re going to give them out free, send out the first couple of chapter.
Guy: [inaudible 00:59:10] awesome. Let us know when it’s out. It would be great. Everyone listen to this. Your website, best place to go back to the [inaudible 00:59:19] would be?
Ron: The surgery website, the shdc.com.au. SHDC, that stands for Sydney Holistic Dental Centre.com.au or they go on to drronehrlich. All one word, lower case, dot com, and there’ll be a lot of information on their too. [crosstalk 00:59:37].
Guy: [crosstalk 00:59:36].
Ron: Workshops coming up in the New Year, a Simply Be Well workshop to go with the book, and we’ve got an app that goes with the book as well, so a lot of exciting stuff coming up.
Guy: Awesome. We’ll link to the show notes as well, so people can just go and check it out.
Guy: [crosstalk 00:59:52].
Ron: Thanks for having me.
Stuart: [crosstalk 00:59:53].
Guy: Thanks for coming on. That was brilliant. I really appreciate it.
Stuart: [crosstalk 00:59:55]. We continue to learn which is great.
Ron: Don’t we? Thanks, guys. I really appreciate it.
Watch the full interview below or listen to the full episode on your iPhone HERE.
Guy: Make no mistake, the importance of gut health is becoming more paramount than ever and it’s something I believe should not be ignored. So who better to ask than a board-certified neurologist who truly understands the gut, brain and health connection!
Our fantastic guest today is Dr David Perlmutter. He is here to discuss his brand new book ‘Brain Maker’ – The Power Of Microbes to Heal & Protect Your Brain For Life.
The cornerstone of Dr. Perlmutter’s unique approach to neurological disorders is founded in the principles of preventive medicine. He has brought to the public awareness a rich understanding that challenging brain problems including Alzheimer’s disease, other forms of dementia, depression, and ADHD may very well be prevented with lifestyle changes including a gluten free, low carbohydrate, higher fat diet coupled with aerobic exercise.
Full Interview: The Key to a Healthy Gut Microbiome & the ‘Brain Maker’
In This Episode:
Why gut health and microbiome is critical for long lasting health
The quick ‘checklist’ to see if you have a healthy gut
What to eat daily to nurture your gut health
David’s daily routines to stay on top of gut & microbiome health
Guy:Hey, guys. This is Guy Lawrence of 180 Nutrition. Welcome to today’s health sessions. This is a podcast I certainly thoroughly enjoyed recording and it’s one I’m definitely going to listen to again. There’s a lot of information on here that I’ll need to go over, but ultimately, I think it’s a podcast that if you take the time to understand what’s been spoken about and actually apply the things that are said, it can make a dramatic change to one’s health, to your own life and of course your longevity and quality of life moving forward. I think it’s that big a topic. The topic at hand is going to be pretty much with the microbiome, gut health. Our awesome guest today is Dr. David Perlmutter.
If you’re unaware of David, David is a board-certified neurologist and a fellow of the American College of Nutrition. I almost didn’t get my words out there. He’s been interviewed by many national syndicated radios and television programs, including Larry King Live, CNN, Fox News, Fox and Friends, the Today’s Show. He’s been on Oprah, Dr. Oz, the CBS Early Show. He is actually medical advisor to the Dr. Oz Show. Yes, we were very grateful for David to come on and give up an hour of his time and share his absolute wealth of knowledge with us today. He’s written a couple of awesome books in Grain Brain. He’s got a brand-new book out called the Brain Maker which is what we generally talk about today. That’s obviously the brain and gut connection.
The cornerstone of Dr. Perlmutter’s approach to neurological disorders has been founded in the principles of you could say preventative medicine, which is why we’re super excited to have him on. He has brought public awareness now to a rich understanding that challenging brain [00:02:00] problems include Alzheimer’s disease, other forms of dementia, depression, ADHD may very well be prevented … All these things with lifestyle changes. Think about that for a moment, including a gluten-free, low-carbohydrate, high-fat diet, coupled with exercise and aerobic exercise.
Anyway, strap yourself in. This is fantastic. For all you guys listening in the USA, if you haven’t heard, you might have heard me speaking on a couple of podcasts, but 180 Nutrition and now superfoods are now available across America wide which is super exciting for us. If you haven’t heard about it, you can literally just go back to 180nutrition.com and it’s a very simple way of replacing bad meal choices. If you’re stuck and you’re not sure what to do, we encourage a smoothie and a scoop of 180 with other things. It’s the easiest way to get nutrient-dense foods and fiber-rich foods really quickly. All you have to do is go back to 180nutrition.com and check it out. Let’s go over to David Perlmutter. Enjoy.
Hi. This is Guy Lawrence. I’m joined by Stuart Cooke. Hi, Stewie.
Stuart:Hello, Guy. How are you?
Guy:Our fantastic guest today is Dr. David Perlmutter. David, welcome to the show.
David:I’m delighted to be here, gentlemen.
Guy:It’s fantastic. We’ve been following your work for some time now and be able to expose us to the Aussie audience, I’m very excited about. With that mind, would you mind, for our listeners if they haven’t been exposed to your work before, just sharing a little bit about yourself and what you do?
David:I’d be delighted. I’m a brain specialist. I’m a neurologist, and that probably doesn’t explain what I do. I’m very much involved in various lifestyle factors as they affect the brain, as they affect human physiology, and really have begun exploring well beyond the brain, [00:04:00] what are we doing to ourselves in terms of the foods that we eat, both positive and negative? More recently, how are our food choices and other lifestyle choices affecting the microbiome, affecting the 100 trillion organisms that live within us because we now recognize that those organisms are playing a pivotal role in terms of determining whether we are healthy or not. That’s pretty much in a nutshell what I do.
Guy:There you go.
Stuart:Fantastic. We first heard about you, David, when you wrote the book, Grain Brain which was fantastic. For me, I think it was important because we heard a lot of stories and press about grains and how they’re making us fat and they’re ruining our health. Other ways made the connection of it’s grains … I’m okay with grains. I don’t get any gut ache. I don’t get any gastrointestinal issues, but I never thought about it from a brain perspective. I just wondered if you could share just a little bit about why you wrote Grain Brain, what inspired you to write it?
David:Stuart, the real impetus behind Grain Brain was for the very first time, I thought it was critical for a brain specialist to take a position of prevention, of looking at the idea that these devastating brain conditions that I’m dealing with on a daily basis, autistic children, adults with Alzheimer’s, Parkinson’s, MS, you name it, that some of these issues are preventable, and that really flies in the face of pretty much mainstream doctrine. It is going against the grain, if you will which it seems to fit. It became very clear to me that our best peer-reviewed, well-respected literature [00:06:00] has been publishing information not only about gluten but about more generally, carbohydrates and sugar for a couple of decades, and no one has paid any attention.
It’s been published, but I really found that somebody needed to step forward and make that information known to the general public. I began implementing these practices in my clinical practice in treating patients day to day and began seeing really remarkable results. That is what got behind me writing the book, Grain Brain, really exploring how sugar, carbohydrates and gluten are absolutely toxic for the brain. Ultimately that book was translated into 27 languages and is published worldwide. The message has really gotten out there. I’m very proud of that. These are people reading the book that I will never see and yet, I know the information that they’re gleaning from reading this book is going to help them, and it makes me feel good at the end of the day in terms of what I’m doing.
Guy:Yeah, that’s fantastic.
Guy:Awesome. It’s interesting about grains because people seem to have a real emotional attachment to sugar and grains. The moment you ask them to start cutting down, reducing, removing, it can be quite challenging.
David:People have a religious connection to grain. It’s in the Bible. Give us this day our daily bread. For somebody to come along and say, you know, maybe that’s not what you should be eating, it challenges people on multiple levels. Number one, bread and carbs and grains are absolutely comfort foods that we all love. We all got rewarded as children by having a cookie or a piece of cake on your birthday. We love those foods. We love sugar. We are genetically designed to seek out sugar. It’s allowed us to survive.
The reality of the situation is we’ve got to take a more human approach to this in terms of our higher level of understanding and recognize that we [00:08:00] as a species have never consumed this level of sugar and carbohydrates, and that gluten-containing foods are in fact challenging to our health in terms of amping up inflammation, which is the cornerstone of the diseases I mentioned: Alzheimer’s, Parkinson’s, autism, even cancer and coronary artery disease. In that sentence, we’ve covered a lot of territory.
You mentioned grains, and I want to be very clear. There are plenty of grains that are around that are not necessarily containing gluten; and therefore, my argument against them doesn’t stem from the fact that they contain this toxic protein called gluten but rather because they’re a very concentrated source of carbohydrate. Rice, for example, is gluten-free and you could have a little bit of rice. There’s nothing wrong with a little bit of rice, but you have to factor the carb content of that serving of rice into your daily carbohydrate load and don’t overdo it. I’m not coming down on grains across the board, but I’m really calling attention to the fact that these grain-based foods are generally super concentrated in terms of sugar and carbs.
Guy:I understand your carbohydrate tolerance. You answered the next question where I was going to speak, like, should we limit it to all grains or just the heavily refined and processed carbohydrate kind of …
David:See answer above.
Guy:Yeah, there you go.
Stuart:What about the [high street 00:09:28] gluten-free alternatives where people are saying, well, look, it’s grain-free, gluten-free?
David:Again, Stuart, exactly my point. People walk down the gluten-free aisle thinking, hey, I’ve got an open dance card here. It’s gluten-free. How about it? That opens the door to the gluten-free pasta, pizza, bread, you name it, flour to make products, cookies, crackers and you name it. Again, the issue is that one of the most devastating things that’s happening to humans today [00:10:00] is that our blood sugar is rising. There is a very direct correlation between even minimal elevations of blood sugar and risk for dementia. That was published in the New England Journal of Medicine in September of 2013 where they demonstrated that even subtle elevations of blood sugar well below being diabetic are associated with a profound risk of basically losing your marbles.
Please understand, when we’re talking about Alzheimer’s and dementia, there is no treatment available for that issue. Having said that, then this whole notion of prevention and preventive medicine as it relates to the brain really takes on a much more powerful meaning and urgency.
Guy:Would glycation pop in there as well then where you’re speaking … Would that all stem then from the processed carbs and the fact the brain is …
David:That’s right. Guy, you bring up a very good point, and that is this process of glycation. Just for your viewers, let me just indicate what that is. Glycation is a biochemical term that deals with how simple sugars actually bind to proteins. That’s a normal process, but when it gets out of hand, it changes the shape of proteins, amps up inflammation and amps up what are called free radical production.
We measure glycation really very simply in the clinic, and I’m certain that’s done worldwide, by looking at a blood test called A1C, hemoglobin A1C. Diabetics are very familiar with this term, because it’s a marker of the average blood sugar. A1C is a marker of the rate at which sugar is binding to protein. The higher your sugar, the more readily that process happens. What we’ve seen published in the journal, Neurology, is a perfect correlation between levels of A1C or measures of glycation [00:12:00] and the rate at which the brain shrinks on an annual basis. There’s a perfect correlation then between higher levels of blood sugar through glycation that you bring to our attention and the rate at which your brain will shrink.
Well, you don’t want your brain to shrink, I can clue you. A smaller brain is not a good thing. That said, you’ve got to do everything you can, and that is to limit your carbs and limit your sugar. What does it mean? It means a plate that is mostly vegetables, above ground, nutrient-dense, colorful, fiber-rich vegetables, as well as foods that actually are higher in fat. That means foods like olive oil. If you’re not a vegetarian, that would be fish, chicken, beef that is preferably not grain-fed but grass-fed, fish that is wild as opposed to being farm-raised, like the chicken being free range.
This is the way that we actually give ourselves calories in the form of fat calories that will help us lose weight, help reduce inflammation, help reduce this process of glycation that we just talked about, and in the long run, pave the way for both a better brain but also a better immune system and really better health all around.
Guy:That’s a fantastic description of glycation as well. I appreciate it. Would you recommend everyone to go and get that tested once?
David:Yes, absolutely. In fact, in Grain Brain, I present a chart that demonstrates what I just talked about, the degree of glycation plotted against the shrinkage of the brain’s memory center called the hippocampus. In our clinic, hemoglobin A1C is absolutely a standard test just like fasting blood sugar, and also fasting insulin, the degree of insulin in your body. The level of insulin in your body is really a marker as to how much you’ve challenged your body with sugar and carbohydrates in the past. You want to keep [00:14:00] insulin levels really low.
When insulin levels start to climb, it’s an indication that your cells are becoming less responsive to insulin, and that is the harbinger for becoming a diabetic. Why am I fixated on that? It’s because once you are a diabetic type 2, you have quadrupled your risk for Alzheimer’s. That’s why this is so darn important.
Guy:They start just growing and growing, especially with diabetes as well.
Stuart:In terms of the growing number of people that are suffering neurodegenerative diseases like Alzheimer’s and Parkinson’s and the like, is it too late for those guys or can they …
David:Not at all. I recently gave a presentation with the director of the Alzheimer’s Research Program at UCLA here in the states. We gave a talk, an evening talk at a place called the Buck Institute. This individual, Dr. Dale Bredesen, is actually using a low-carbohydrate diet, gluten-free, normalizing vitamin D levels, getting people to exercise, and actually put together a program of 36 different interventions, has now reversed Alzheimer’s in 9 out of 10 of his original patients. Only 10 patients, it’s not a large number, I admit that, but it is a start.
We are in western cultures so wedded to the notion of monotherapy; meaning, one drug for one problem. You say high blood pressure; I give you a drug. You say diabetes; here’s a pill. You say Alzheimer’s; here’s a pill. Well, the truth of the matter is there is no pill, despite the fact that there’s something on the market, but there isn’t a pill that will cure Alzheimer’s or even have any significant effect on treating the disease and its symptoms. That’s where we are as we have this conversation.
Now, it looks like the work [00:16:00] of Dr. Bredesen is showing that Alzheimer’s is a multifactorial event, and that to cure it or at least turn it around, you have to hit this problem from multiple angles at the same time. It’s happening. It’s not happening through somebody owning the rights to a specific medication.
Stuart:That’s fantastic. That’s radical.
David:I’ll send you the link to the lecture that we gave.
Stuart:Yeah. That was my next question. I would love to find out.
David:Consider it done.
Stuart:Thank you. In your new book, Brain Maker, you dig even deeper and talk about the connection between the gut and the brain. I wondered if you could share a little bit about that as well, please.
David:I will. Let me just take a step back. Last weekend, I went to University of California San Diego, and I met with, of all people, an astrophysicist who is actually studying the microbiome. If you think a neurologist paying attention to the gut is a stretch, how about an astrophysicist? It turns out that he is probably one of the most schooled individuals on the planet in terms of using a supercomputer technology to analyze data, and they drafted him there to look at data that deals with the microbiome in that they have probably the world’s most well-respected microbiome researchers there. They brought Dr. Larry Smarr on board to help Rob Knight really work with the data.
The things going on in the gut in terms of just the information are breathtaking for sure. We now understand that in one gram, that’s one-fifth of a teaspoon of fecal material, there are 100 million terabytes of information. This is a very intense area of research just because of the sheer amount of data [00:18:00] and information that it contains.
We recognize that these 100 trillion organisms that live within each and every one of us have a direct role to play in the health and functionality of the brain, moment to moment. They manufacture what are called the neurotransmitters. They aid in the body’s ability to make things like serotonin and dopamine and GABA. They directly influence the level of inflammation in the body. As I talked to you about earlier, inflammation is the cornerstone of things like Parkinson’s, MS, Alzheimer’s and even autism. The gut bacteria regulate that, and so it’s really very, very important to look at the possibilities in terms of affecting brain health by looking at the gut bacteria.
Having said that, one of the patients that I talk about in Brain Maker, a patient with multiple sclerosis named Carlos came to me and his history, aside from the fact that he couldn’t walk because of his MS was really very profound in that he had been challenged with respect to his gut with multiple courses of aggressive antibiotics. Why would I be interested in that? I’m interested because the gut bacteria control what’s called immunity, and MS is an autoimmune condition. At that point, I began reviewing research by a Dr. Thomas Borody who happens to be in Australia.
What Dr. Borody did, who is a gastroenterologist, a gut specialist, is he performed a technique on patients called fecal transplant where he took the fecal material with the bacteria from healthy individuals and transplanted that into people with various illnesses. Lo and behold, he noted some dramatic improvements in patients with multiple sclerosis. Think about that: [00:20:00] Fecal transplantation for patients with MS. His reports are published in the journal, Gastroenterology. I sent my patient Carlos to England. He had a series of fecal transplants and regained the ability to walk without a cane. He sent me a video, and I have that video on my website. This is a real person who underwent this procedure.
I just took it to the nth degree. The question was how do we relate the gut to the brain? Now we’ve realized how intimately involved brain health and brain dynamics are with respect to things that are going on in the intestines. It’s a very empowering time.
Guy:Yeah, that’s huge. Regarding gut health, and let’s say somebody is listening to this and they’re relatively healthy and they’re going about their day, but they might be curious to know if their gut integrity is good or isn’t. Are there telltale signs that your gut might not be quite right?
David:Absolutely. As a matter of fact, if you turn to page 17 in Brain Maker, I have a list of over 20 questions that you can ask yourself to determine if in fact you are at risk for having a disturbance of your gut bacteria. There are laboratory studies available of course, but these questions are things like were you born be C-section? Did you have your tonsils out as a child? Do you take antibiotics fairly frequently? Are you taking non-steroid anti-inflammatory drugs for inflammation? Are you on an acid blocking drug? Do you have an inflammatory condition of your bowel? Are you suffering from depression? Are you more than 20 pounds overweight?
The reason these questions actually have traction when it comes to their inference with reference to the gut is because these are situations which really point a finger at disturbance of the gut bacteria. I open the book with those questions [00:22:00] because many people are going to answer a positive on multiple parameters and then I indicate to them that that’s not uncommon, but the rest of the book, the rest of the 80,000 words is all about, okay, we’ve all made mistakes in our lives. We all have taken antibiotics. Many of our parents had our ear tubes put in or we were born by C-section or who knows what? The important empowering part about the rest of that book, Brain Maker, is, okay, we messed up. How do you fix it?
That’s what I really spend a lot of time doing in that book, and that is talking about those foods that need to come off the table, those foods that you need to put on the table, fermented foods, for example, that are rich in good bacteria: foods like kimchi and cultured yogurt and fermented vegetables, sauerkraut, for example. How do you choose a good probiotic supplement? What about prebiotics? What about this type of fiber that we consume that actually nurtures the good gut bacteria within us? That’s contained in various foods like jicama, Mexican yam, Jerusalem artichoke, asparagus, garlic, onions, leeks, dandelion greens, etc. These are foods that are really rich in a specific type of fiber that then goes ahead and amplifies the growth of the good bacteria in your gut.
I really wanted to write that book in a very empowering way for all of us living in western cultures where we’ve messed up. The evidence is really quite clear when you look at the microbiome, at the gut bacteria in western cultures and compare what those bacteria look like with more agrarian or more rural cultures, less developed countries.
Stuart:We’ve gone to page 17 and we’ve filled out the checklist and now we’re concerned. How can we test [00:24:00] the diversity or the quality of our gut bacteria?
David:That’s a very good question. There are tests that are available and they are improving year by year, and you can have them done. I’m not sure what you have available to yourselves in Australia, but there are several companies that make those tests available here. The real issue though is I don’t think we yet know specifically what a healthy microbiome should look like. We know the broad strokes. We know that there are ratios between two of the larger groups of organisms called Firmicutes and Bacteroidete that tend to be associated with things like diabetes and obesity, etc. We really don’t know what it means to have a good microbiome.
One thing that’s really quite clear is that one of the best attributes for your microbiome is diversity. When you look at rural African population microbiome compared to westernized microbiome, the main thing that really jumps out at you is the lack of diversity in our type of microbiome, the lack of parasites, the lack of a large array of different organisms. You may have raised your eyebrows when I said a lack of parasites, but it turns out that we have lived quite comfortably with a wide array of parasites throughout our existence on this planet.
There is something called the old friend hypothesis, which means that we’ve had these bugs inside of us for a long time and not only have we developed tolerance to things like parasites, but we’ve actually been able to work with them and live with them in such a way that parasites and various worrisome bacteria actually contribute to our health. When we sterilize the gut with over-usage of [00:26:00] antibiotics, for example, we set the stage for some significant imbalances in terms of our metabolism. As we sterilize the gut with antibiotics, we favor the overgrowth of bacteria, for example, that can make us fat.
Why do you think it is since the 1950s we’ve been feeding cattle with antibiotics? Because it changes their gut bacteria. It makes them fat. Farmers who raise those animals make more money because the animals are bigger and they’re selling them by the pound.
Guy:Another question popped in. I don’t know if it’s a stupid question or not. Do you think we’ve become too hygienic as well? If we shower …
David:No question. That is called the hygiene hypothesis. I think that it really has been validated. That was first proposed in 1986 when it got its name. It holds that our obsession with hygiene … I paraphrase a little bit … Our overdoing with hygiene, the sterilization of the human body and all that’s within it, has really paved the way for us to have so much allergic disease, autoimmune diseases, what are called atopic diseases, skin-related issues.
We understand, for example, that autism is an inflammatory condition and really correlates quite nicely with changes in the gut bacteria. There’s an absolute signature or fingerprint of the gut bacteria that correlates with autism. Now there are even researchers in Canada, Dr. Derrick MacFabe is one … I’ve interviewed him … who correlate these changes in bacterial organisms in the gut of autistic children with changes in certain chemicals that have a very important role to play in terms of how the brain works.
This is the hygiene hypothesis. It’s time that we let our kids get dirty and stop washing their hands every time they walk down the [00:28:00] aisle in the grocery store and recognize that we’ve lived in an environment that’s exposed us to these organisms for two million years. It has a lot of merit, the hygiene hypothesis.
Guy:Sorry, Stuart. Another question that did pop in there at the same time.
David:Take your time.
Guy:Stress, worry and anxiety because you feel that in the gut when you’re … Have there been studies if that affects microbiome?
David:Without a doubt. I actually have written about these in Brain Maker. It goes both ways. We know that stress increases the adrenal gland’s production of a chemical called cortisol. Cortisol ultimately begins in the brain. When the brain experiences stress and the hypothalamic-pituitary axis is turned on and that stimulates the adrenal glands from make cortisol. Cortisol does several important things. It is one of our hormones that allows us to be more adaptable momentarily to stress but the downsides of cortisol are many. It increases the leakiness of the gut, and therefore increases the level of inflammation in the body. It actually changes the gut bacteria and allows overgrowth of certain organisms, some of which are not actually even bacteria but even yeast. In addition, cortisol plays back and has a very detrimental role on the brain’s memory center.
By the same token, we know that gut-related issues are front and center now in looking at things like depression. We now understand, for example, that depression is a disease characterized by higher levels of inflammatory markers specifically coming from the gut. Think about that. There is a chemical called LPS or lipopolysaccharide. [00:30:00] That chemical is only found normally in the gut to any significant degree. It is actually part of the cell wall of what are called gram-negative bacteria that live in the gut. When the gut is permeable, then that LPS makes its way out of the gut and you can measure it in the bloodstream.
There’s a very profound correlation between elevation of LPS and major depression. We see this correlation with major depression and gut leakiness and gut inflammation, and it really starts to make a lot of sense when we see such common events of depression in individuals with inflammatory bowel disease like ulcerative colitis and Crohn’s.
Stuart:Back to the balance of the microbiome so gut bacteria. What three culprits, what would be your top three culprits that really upset the balance?
David:Number one would be antibiotics. We are so aggressively using antibiotics in western cultures. I think every major medical journal is really calling our attention to that. The World Health Organization ranks antibiotics among the top three major health threats to the world health of this decade. Antibiotics change the gut bacteria. They change the way that bacteria respond to antibiotics, in the future making it more likely that we’ll have antibiotic resistance, making it more difficult to treat bacterial infections when they should be treated. I think that we really have just begun to understand the devastating role of antibiotics in terms of changing the gut bacteria. The over-usage of antibiotics in children has been associated with their increased risk of things like type 1 diabetes, asthma, [00:32:00] allergic diseases.
You asked for three. The other big player I think would be Cesarean section. C-sections are depriving children of their initial microbiome because understand that when you’re born through the birth canal, right at that moment, you are being inoculated with bacteria, bacteria that then serve as the focal point for your first microbiome. When you bypass that experience, you are born basically with the microbiome that’s made of whatever bacteria happen to be on the surgeon’s hands or in the operating room at that time. Interestingly enough, children born by C-section who don’t have that right microbiome have a dramatically increased risk for type 1 diabetes, celiac disease, autism, ADHD and even becoming obese when they become adults.
We’re just beginning to understand really what an important event that is, and that is when you’re born that you receive genetic information from your mother that is what we call horizontally transferred as opposed to the vertical transfer from mom and dad in terms of their genome. Understand that you’re not just getting the bacteria but you’re getting the bacterial DNA. When you get your arms around the idea that 99% of the DNA in your body is bacteria contained in your microbiome, then the whole process of being born through the birth canal really takes on a very, very new meaning, doesn’t it?
Stuart:It does. It’s massive.
Guy:The thing, again, they almost can be beyond our control as well. Like you mentioned, it could have been given antibiotics as a kid and C-section. I just want to make a point that when you start to repair these things, [00:34:00] it’s not a short-term fix, I’m guessing, that it takes time to repair the gut. If somebody is listening …
David:In our practice, we see improvements happening very quickly. We often see people get improvements in as little as a couple of weeks, especially children. They seem to turn around so quickly. The truth of the matter is that we now see literature that indicates that antibiotics, each time you take them, change your gut bacteria permanently. There may not be a total reversal that’s possible based upon some of our lifestyle choices. That said, we are now seeing some really impressive results from what’s called fecal transplantation where you put in to the gut healthy bacteria from a healthy individual.
One researcher, Dr. Max Nieuwdorp in Amsterdam has recently presented his treatment of 250 type 2 diabetics, giving them fecal transplant, and he basically reversed their diabetes by changing their gut bacteria. It’s pretty profound.
Stuart:It’s quite a hot topic over here, fecal transplants. They ran a story a few weeks ago of a chap who was suffering from an autoimmune disease and he first went out of country and received the fecal transplant and his improvements were off the scale, but he put on huge amounts of weight. He was a skinny guy.
David:It’s not the first time it’s happened. Actually, the main use of fecal transplantation is for the treatment of a bacterial infection called Clostridium difficile or C. diff. Here in America, that’s a disease situation that affects 500,000 American [00:36:00] every year and kills 30,000. The antibiotic cocktails that are used for C. diff. are about 26% to 28% effective. Fecal transplantation is about 96% effective. There was recently a publication of a woman with C. diff. and she elected to undergo fecal transplantation and chose her daughter as the donor. Unfortunately, her daughter was very big. Immediately following the fecal transplantation, this woman gained an enormous amount of weight. I think something in the neighborhood of 40 pounds very quickly.
You’re right. It calls to our attention the work by Dr. Jeffrey Gordon here in the states who has demonstrated in laboratory animals that when you take human fecal material from an obese person and transplant that into a healthy laboratory animal, that animal suddenly gets fat even though you didn’t change its food. We’re beginning to understand the very important role of the gut microbiome in terms of regulating our metabolism, in terms of our extraction of calories from the food that we eat.
So many people tell me, you know, Doc, I am so careful with what I eat and I just can’t lose weight. The reason is because through their years of eating improperly, of having antibiotics, etc., they’ve created a microbiome that is really very adept at extracting calories from food. One of the biggest culprits, for example, is sugar. Sugar will dramatically change the microbiome. What do people do? They begin drinking sugarless, artificially sweetened beverages. It turns out that the weight gain from artificially sweetened beverages is profound and in fact, the risk of type 2 diabetes is much higher in people consuming artificially sweetened drinks than those who drink sugar sweetened drinks.
I’m not arguing in favor of drinking [00:38:00] sugar sweetened beverages. I’m simply saying that there’s no free ride here. What researchers in Israel just published was the explanation. The explanation as you would expect is that artificial sweeteners dramatically change the microbiome. They set up a situation of higher levels of certain bacteria that will extract more calories and will also help code for inflammation. There’s no free ride. You’ve got to eat right. You’ve got to get back to eating the types of foods that will nurture a good microbiome.
Guy:Do you think the local doctor or GP is going to start looking at microbiome in the near future? Because there’s only an antibiotic that gets prescribed when you go there, you’re not feeling well or you get a cut …
David:No, I don’t think so.
Guy:You don’t think so?
David:No. I wish it were. I wish that were the case. Next month, I’m chairing an international symposium on the microbiome with leaders in the field from all over the world, well-respected individuals. The people who are going to attend are really a very few group … a small group … It’s be a big group, but these are people who are really highly motivated to stay ahead of trends, and by and large, this is going to take a long time to filter down to general medicine. It just isn’t going to happen any time soon.
Guy:Proactive approach always seems to be the way.
David:You got it.
Stuart:Say I wanted to be a bit proactive right now and I’m going to jot down to the chemist and think, right, I’m going to ask them for their top pre- or probiotics. Is it a waste of time?
David:No, I don’t think so, especially as it relates to prebiotics. You can’t go wrong by increasing your consumption of fiber, but prebiotic is a special type of fiber that in fact nurtures the gut bacteria. [00:40:00] You can go to your chemist and in fact, they may very well sell you a wonderful prebiotic that’s made from, for example, Acacia gum or pectin or something like that. There happen to be some pretty darn good probiotics on the market as well. I think there are certain things that you have to look for. I’ve written about them in my book. There are certain species I think that are well-studied and there are five specific species that I talk about in the book like Lactobacillus plantarum, Bifidobacterium longum, Lactobacillus brevis, etc.
The point is, hey, we have more than 10,000 different species living within us, so it’s hard to say what’s best. We do know that some of these species have been aggressively studied and do good things in the gut with research now coming out indicating that interventional studies, in other words where they give certain bacteria to people, there are changes that are measurable. Let me tell you about one interesting study that was just published.
A group of 75 children were given a specific probiotic for the first six months of their life; it’s called Lactobacillus rhamnosus. They followed these kids for the next 13 years. What they found was that the children who had received the probiotic, half the group, none of them developed either ADHD or a form of autism. Whereas the group that did not receive the probiotic, there was a rate of autism or ADHD of about 14.2%. What does it say? It says that balancing the gut helps do good things. This study took 13 years to complete, maybe another year or two to publish, but we’re getting to the point where we’re seeing interventional trials of specific organisms having positive effects [00:42:00] on humans. I think that’s what the future is going to open up with. I think we’re going to see much more of that.
Guy:Definitely. Even from us, we’ve been involved in the health industry for quite some time and we’ve seen microbiome, gut health, more and more information is coming out.
David:Yes, you are. It’s time. It’s really going to be very, very empowering.
Guy:Yeah, it’s become a hot topic. Look, I’m aware of the time, David. We have a couple of questions that we ask everyone on the show that they can be non-nutrition-related, anything.
David:Is this the bonus round?
Guy:This is the bonus round, man.
Stuart:I just wanted to pop in, Guy, just before you hit those last ones. I was interested, David, as to do you have a tailored personal daily routine specifically to nurture your microbiome?
David:Yes. It’s what works for me. I’m super careful about what I eat. The truth of the matter is I am at risk for Alzheimer’s. My dad passed away about two months ago with Alzheimer’s so I know I’m at risk. Probably one of the most important nutritional things I do is exercise. It’s nutrition for the soul. I guess I have a little leeway there. It’s really good for the microbiome as well. It really helps protect the ability of that LPS from damaging … ultimately leading to damage to the brain. Exercise actually increases the growth of new brain cells through something called BDNF. My dad is very low in carbohydrate, extremely low in sugar. I use a lot of prebiotic fiber, 15, 20 grams a day. I take a strong probiotic, vitamin D, vitamin E, fish oil, a multivitamin, a B complex. You didn’t ask about supplements but I just toss that in for the heck of it.
I generally, for me, do well with only two meals a [00:44:00] day. I don’t yet know who wrote down that you have to have three meals a day or the world would come to an end, but somebody must have obviously. Because I like the fact that I haven’t eaten from dinner until I have either a later breakfast or an early lunch the next day. That sometimes can be as long as 12 to 15 hours of not eating. It works really well for me because as I wake up in the morning, my brain is sharp and I never really liked exercising with food in my belly. A lot of people have breakfast and go to the gym. Fine. It doesn’t work for me. I like to go to the gym on an empty stomach and then have lunch and then dinner.
Stuart:That’s excellent. Does the type of exercise make any difference to the way you feel?
David:Well, sure it does. The type of exercise I really gravitate to is aerobic because as I talked about in Grain Brain, aerobic exercise is the type of exercise that actually will turn on the genes that will code for this BDNF chemical that will allow you to grow your brain cells. That’s what the studies at University of Pittsburgh have demonstrated. You really need to do aerobics. I do a lot of stretching and I lift weights as well. I think those are good for you, good for a person. I’m prone to back issues. I do a whole routine for my back. The one thing that it’s inviolate in terms of my routine is the aerobics part.
Guy:Fantastic. I appreciate that. That’s awesome. Back to bonus round, have you read any books that have had a great impact on your life that you’d like to share?
David:I have. From a medical perspective, there’s a couple of good books by Gary Taubes called Good Calories, Bad Calories, and another one called Why We Get Fat: And What to Do About It. I would recommend the latter, Why We Get Fat: And What to Do About It [00:46:00] because it is so clear in terms of mechanisms that relate to sugar and weight gain and inflammation.
I’ve read Siddhartha by Hermann Hesse on a number of occasions. I think it has resonated with me on a personal level in terms of my life journey, one of the most perhaps influential books for me. Pardon me?
Guy:Fantastic. You’re not the first person to say that book as well.
David:In fact, I just looked at it earlier today. I love books. I don’t know if you could see [crosstalk 00:46:41]. A lot of people these days send me their books to review so I’ll write a comment on them. I’ve got this really great conduit of new books coming to me, two and three a day now, which is really great. I really am fortunate because I get to see a lot of books before they’re actually even published. I reviewed a book today from a Harvard researcher on what is it that makes us hungry and what to do about it, a really incredible book.
I recently reviewed a book by Dr. Frank Lipman talking about the 10 things to do to stay healthy. Really it was The 10 Things That Make Us Fat and Grow Old, is the title. It isn’t out yet, but I read that book this morning, a very, very powerful, clean-cut, straightforward information that’s totally in line with current science.
There’s another really good book I would encourage people to look at called The Disease Delusion, and it’s written by Dr. Jeffrey Bland. It really is an important book because it talks about where we are in terms of how medicine is practiced, how we look at patients and really paints a good picture in terms of what medicine could look like in the [00:48:00] future. I’d encourage your viewers to take a look at that book.
Guy:Fantastic. We certainly encourage Brain Maker as well which [crosstalk 00:48:07].
David:Thank you. I appreciate it.
Guy:Last question: What’s the best piece of advice you’ve ever been given?
David:My dad used to say no matter how … As you go through life, my friend, let this be your goal. Keep your eye upon the donut and not upon the hole. It always worked for me.
Stuart:I like it.
David:There’s one other, I don’t know if it’s advice, but a statement that was made by Maurice Maeterlinck, a Belgian Nobel Laureate. I first read this when I was visiting a friend, Dr. Amar Bose. He’s the one who has Bose audio, the headphones and speakers. He took me to his laboratory in Massachusetts and I was very impressed, but then we went into his office and on his glass door was the following quote by Maurice Maeterlinck: At every crossway on the road that leads to the future, each progressive spirit is confronted by a thousand men appointed to defend the past. That always meant a lot to me because Dr. Bose really went against the system as he created his audio products. People said it couldn’t be done. You can’t cancel sound, on and on.
I really know what it’s like to be opposed by a thousand men appointed to defend the past because the stuff that we talk about is not status quo. It’s not what everyone is doing. I’m grateful for that. I think that it hopefully is ahead of the curve. Time will tell. We’ll see where we go. When maybe the three of us have a conversation in a couple of years, we’ll see where we are.
Guy:Yeah. Fantastic. We really appreciate it. For anyone listening to this who would like to get more of you, where would be the best place [00:50:00] to go online?
David:My website is drperlmutter.com. That’s D-R, Perlmutter, P-E-R-L-M-U-T-T-E-R, dot-com. Facebook I post every day. Oddly enough, David Perlmutter MD. My books are in Australia. They’re around the world so people can read my books if they like as well.
Guy:Yeah, fantastic. Greatly appreciate you coming on the show today and showing your knowledge and time with us and the listeners.
Watch the full interview below or listen to the full episode on your iPhone HERE.
Guy: If you’ve been following us and our podcasts for a while, you’ll probably be aware that we believe every ‘body’ is different when it comes to weight loss, diets, health and even exercise! I think the short clip above is gold when it comes to having a greater understanding of our bodies and why some people will lose weight quicker than others.
Our fantastic guest today is the very lively Jonathan Bailor. Jonathan is the author of the NYT best selling book; The Calorie Myth.
He exposes the fundamental flaw upon which the diet industry has been built: the “eat less + exercise more = weight loss” equation simply doesn’t add up.
In this revolutionary work informed by over 1,300 studies and the new science of fat loss, food, and fitness, Bailor shows us how eating more—of the right kinds of foods—and exercising less—but at a higher intensity—is actually the key to burning fat, healing our hormones, boosting metabolism, and creating long-term weight loss.
Full Interview: How to Eat More, Exercise Less, Lose Weight & Live Better
In This Episode:
Why counting calories is outdated and is not the best approach to long-term health
Why the body acts like ‘kitchen sink’ & should be the first thing to address weight loss
Guy Lawrence: Hey, this is Guy Lawrence at 180 Nutrition and welcome to today’s Health Sessions. So, today we’ve got a fantastic guest lined up for you. I know I say that every week, but that’s okay anyway, because we like to think they’re fantastic anyway.
He is an internationally recognized wellness expert who specializes in using modern science and technology to simplify health. I know we certainly want to simplify health with our message.
Our special guest today is Jonathan Bailor and he’s collaborated now with top scientists for more than 10 years to analyze and apply over 1300 studies, which led him to write; which became a New York Times bestselling book called “The Calorie Myth” which came out, I think, at the beginning of 2014.
Now, “The Calorie Myth” comes with the slogan, “How to Eat More, Exercise Less, Lose Weight and Live Better.” And I think after all the years that I’ve been doing this, this certainly is a message that I like to push as well.
It was great to get Jonathan on today to share his wisdom that he’s learned. And of course it’s, you know, the quality of the food, not the quantity. I certainly don’t count calories any more, that’s for sure, and that’s a big message.
But also, on top of that, what Jonathan shares with us is that high-quality foods balance the hormones that regulate our metabolism and what’s behind that. He has a great analogy as well where he talks about the body’s regulatory system becoming, inverted commas, “clogged.” And it prevents us from burning those extra calories and actually, you know, the body running at its full efficiency.
So, we get sucked into it and he shares some fantastic bits of wisdom with us for today’s show. So, I have no doubt you’re going to get lots out of it.
I also did some mathematics yesterday. Yes, I do get a calculator out every now and then and worked out that somewhere in the world every four minutes, at the moment, somebody’s listening to a 180 Nutrition podcast.
I thought that was actually pretty cool and thought I’d share that with you. It keeps inspiring me and spurring me on to do these podcasts more and I truly want to try to get into the top five on iTunes here in Australia, at least, in the health and wellness section by the end of this year.
And the reality is, the only way I can do that is with your help. All you need to do is subscribe, hit the five-star and leave us a small review if you’re genuinely enjoying these podcasts and they’re making a big difference to your life.
I’ve always pushed for podcasts. They’ve made a huge impact on my life over the years and it’s certainly something I love doing and strive to do even more and continue to get this message out there and simply reach as many people as possible in the way we do it.
So, if you could take two minutes and do those things for us, it would be greatly appreciated.
Anyway, let’s go on to Jonathan Bailor and you’re going to thoroughly enjoy this. Thanks.
Guy Lawrence: Hi, this is Guy Lawrence. I’m joined with Stuart Cooke. Hey, Stu.
Stuart Cooke: Hello, mate.
Guy Lawrence: And our awesome guest today is Jonathan Bailor. Jonathan, welcome to the show.
Jonathan Bailor: Hey, guys. Thanks for having me.
Guy Lawrence: That’s fantastic, mate. We found over the years that this topic of counting calories, weight loss, even exercise, has a great deal of confusion. So, we’re looking forward to getting some clarity and pearls of wisdom from you today for our audience. So …
Jonathan Bailor: Well, I hope I provide as much wisdom as I can.
Guy Lawrence: That’s appreciated, mate.
So, the way we start the show is, would you mind just sharing a little bit about, you know, background, what you do and why we’re excited to have you on the show? Because I know you’ll do a much better job than me in doing that.
Jonathan Bailor: Yeah. I know we’re limited on time, so I’ll give you the short version, because I could give you a very long version.
My journey actually started when I was very small. I’m talking 3 years old. If you go to my website, SaneSolution.com and you check out the backstory, you’ll actually see photos that confirm that I was really into eating and exercising and trying to become a Superman even when I was really, really, really young.
So, I grew up as a naturally thin person. I still am a naturally thin person. And don’t hate me; this is going to come full-circle and turn out to be a good thing. But I wanted to get bigger. I wanted to be like my very athletic older brother.
So, I became a personal trainer over at Bally Total Fitness here in the States and that’s the way I paid my way through college. During that time period, I had a painful experience that then changed the trajectory of my life moving forward.
So, while I was a trainer, this was during my late teens, early 20s, I was eating and I’m not exaggerating, 6,000 calories per day in an effort to try to get bigger. Like we sometimes forget that there are people who want to gain weight and can’t do that.
But while I was doing that, I was training predominately mothers and grandmothers who I was telling to eat 1200 calories per day and we were all trying really hard. I was trying really, really hard to gain weight and I knew I was eating 6,000 calories per day.
These were partners at law firms and MDs and they weren’t stupid people. They weren’t lazy people. They were really; really smart, brilliant, capable people. And I saw their food journals. I knew they were eating 1200 calories per day and they weren’t losing weight.
And I was stuck with this reality, which is, “Hey, I’m a homosapien. We’re all homosapiens. How is it that I can eat 6,000 calories per day, try my hardest and not gain weight? And these people, same species, can eat 1200 calories per day, exercise more than I’m exercising and not lose weight.
So, that then caused me to quit being a trainer, because I felt I was a failure, because I was. I couldn’t even reach my own goals. And it set me on this journey, which got us where we are today.
Which was 15 years of deep, deep, deep, deep academic research with top doctors and researchers at the Harvard Medical School, Johns Hopkins, UCLA, like 1300 studies, New York Times bestselling book, USA Today bestselling book, blah, blah, blah, blah blah … to answer the one question, which is: Why is it that some people can eat a whole lot of calories and not gain weight and other people eat very few calories and not lose weight? What’s going on there?
Guy Lawrence: Yeah. There you go and I got to say, Stu is exactly that person you just described.
Stuart Cooke: I am that person. I’ve done the whole 6,000 calories a day thing for two weeks. I did it as a self-experiment when we were on holiday and I really wanted to put on a little bit of size and I lost a kilo and a half. It just goes to show that we’re all very, very different biological machines.
I had a question for you, Jonathan, because over the course the weekend I went with my family and we visited some markets and when I in the queue I was kind of listening to the lady behind me queuing up pay to get in and I heard her tell her partner, “I can only eat 500 calories today and so, I don’t want to be naughty.” And I thought, “Boy, that’s not a huge amount.”
So, I’m just, you know, kind of crazy, but how did we in up counting calories?
Jonathan Bailor: Well, starting back in, at least in the States, so in the States in the late ’70s there was a bunch of government documents that came out that said …Well, first they thought that we were unhealthy back then.
So, they thought we were unhealthy back then, oh boy. We thought we’re just horribly, like orders of magnitude worse since then. And some of guidance was to eat less and exercise more and also to change the composition of what we were eating. Specifically to eat less fat and to eat more carbohydrate and anything as long as it was low in fat. And the way they simplified this message for everybody, was to introduce the concept of a calorie into the mainstream.
It’s hard to imagine right now, but prior to the 1980s or so; I mean, in the ’70s even exercise was thought of kind of some weird fringe thing, right. It wasn’t this popular thing that everyone did. In fact, my mother tells me a story… My mother’s not that old; she’s in her late 60s, that when she went to University she was not actually even allowed in the gym. It was thought of as bad; unhealthy for women to exercise.
So anyway, starting in the late 1970s the concept of the calorie and the concept of exercise entered the mainstream and we were told that we just need to eat less and exercise more. So, exercise more is why exercise got introduced and eat less was just … okay, eat less, what’s that mean? It means eat less calories.
Stuart Cooke: Right.
Jonathan Bailor: So, we stopped talking about food and we started talking about calories and just telling people, “Hey look, all you have to do is eat fewer calories and exercise more and all your problems will go away.” And if you just, you know, for whatever reason and we can talk about that, since then everything’s gotten worse.
So, clearly that doesn’t work. We can debate why it doesn’t work, but the guidance to just eat less and exercise more has not worked.
Guy Lawrence: There you go. Do you think that the message is changing? I mean, if you still walk in the gymnasium, I don’t know what it’s like in the States, but is everyone still counting their calories and on a kind of exercise-diet program?
Jonathan Bailor: It’s changing. So, the exercise isn’t really changing. People still think they need to exercise more and more and more. In fact, with things like Fitbit and all the tracking tools, it’s actually getting worse.
But the eating, I think, we are, actually I know we are, statistically seeing things like Weight Watchers and calorie counting is thought of a little bit as last generation.
Stuart Cooke: Right.
Jonathan Bailor: And new generation is much more … if you think about the things that have garnered headlines recently. There’s things like veganism, Paleo, Atkins, South Beach. And while those are all very different, they do share one thing in common and that’s change what your eating, not how much your eating.
Guy Lawrence: Yeah. It’s so important. I remember, Jonathan, a couple of years ago stumbling across your video “Slim Is Simple.” And I remember sharing it to our audience, but you had an analogy of the kitchen sink, which we thought was spot on. Would you mind sharing that analogy with us, please?
Jonathan Bailor: Sure. The reason that the “calories in/calories out” equation, which again it’s not that that doesn’t exist, it’s just that that’s an oversimplification. The reason that stuck is because it seems intuitively correct.
It’s like, “Oh, your body works like a balance scale and if you exercise more for here, it shifts and you lose weight. Or if you eat less it shifts.” But that metaphor, while it’s intuitive, it’s wrong, and a better metaphor is to think of your body a little bit like a clogged sink.
So, when a sink is unclogged; so when a sink is working properly, when a sink is working as it’s designed to work, more water in just means more water out, right? Because the sink is designed to balance itself out.
Now, to be clear, if you dump a bucket of water in your sink, the water level may rise temporarily, but it will go down and you usually don’t dump buckets of water into your sink. That’s not how most people use their sinks.
But now, if your sink gets clogged, any amounts of water, right, you just leave your faucet running just a little bit, it will cause the water level to rise and evidently to overflow. And now you could say: Oh my God, my sink is overflowing. Here’s what I’m going to do. First, I’m never going to wash my hands again, because putting water into the sink will only make it worse. So, I’m going to put less water in, and then I’m going to dress up in Spandex and I’m going to get a teaspoon and I’m going to put on techno music and I’m just going to be like “boom, boom.” And I’m just going to bail water out of that sink for like two hours per day and I’m going to be extreme about it.
And, again, the water level will fall. But why not just unclog the sink, right? The problem isn’t that there’s too much water in the sink or that you’re not pulling enough water out of the sink. The problem is the sink has a lost its natural ability to balance itself out.
So, our body works similarly. When we eat the wrong quality of food, just like when you put the wrong quality of stuff in a sink, it gets clogged, right? Sinks don’t get clogged from using a lot of water. They get clogged from putting things other than water, other than things they’re designed to handle, in them.
So, when you put things other than food into your body, it gets clogged. And at that point more in does result in more fat stored. Whereas conventionally, more in would just result in more out or more burnt.
Guy Lawrence: Perfect.
Stuart Cooke: Perfect. That is beautiful. No, I love that and it was such a visual message when we saw it. It just made perfect sense.
So, where do most people get it wrong then, when trying to lose weight? I guess one, you know, not understanding the analogy of how everything works together. But if you could offer a couple of kind of golden nuggets of information, what would they be?
Jonathan Bailor: The first and most important is that, it’s not their fault. Because the experts have given them incorrect information, right? So, if we were told, and this seems crazy, but it actually happened; if we told that smoking wasn’t bad for us and then we all got lung cancer, is that our fault? Smoking is delightful, I guess, I’ve never smoked. But people who smoke seem to really like it and if you were told it wasn’t bad for you, you’d do it, right?
So, up until this point, especially if you’re over 25, you’ve been told you need to count calories. You need to eat less and you need to exercise more. And chances are you’ve done that.
Let’s be very clear. You’ve lost weight. We’ve all lost weight. The issue is you haven’t been able to keep it off.
The reason you haven’t been able to keep it off is because you’re sort of fighting against that clogged system, rather than unclogging it itself.
So, the first piece of wisdom, yes, wisdom, I would tell people is that if you want a different result, you have to take a different approach and it’s not your fault.
And a different approach is so much simpler. It’s what every single person ever did prior to the obesity epidemic. Which is, eat stuff, eat food, like actual food when you’re hungry, stop when you’re full, and just move your body.
Stuart Cooke: Wow. You mean real food?
Jonathan Bailor: Real food.
Stuart Cooke: No plastic food? Packaged food?
Guy Lawrence: Now, you’ve touched on a point there, because so many people have unknowingly got it wrong and they’re genuinely out there trying to do the best they can, what they perceive to be a healthy approach. And that is one really frustrating thing.
You know, can you touch on a little bit as well for us regarding hormones and how they can affect weight? Because I think that’s a real strong topic as well.
Jonathan Bailor: It’s very important and it actually relates back to the “just eat real food” message as well.
So, I want to … I’m going to address hormones and I also want to address the “just eat real food” message.
So, important distinction here: One is, prior to the obesity epidemic people just ate real food, but all they ever ate was just real food. So, I want to make a distinction between someone who’s never been hormonally clogged, continuing to just eat real food, and someone who is hormonally clogged now, who needs to first unclog and then move forward. Right?
So, that’s sort of really important. Because if you took someone … say you have a person who’s 250 pounds and is diabetic and you say, “Just eat real food,” and they take that to mean, “I’m going to get 60 percent of my calories from white potatoes.”
Like, white potatoes are real food. They’re found directly in nature and they have nutrients in them, but we have to actually heal the body first and that requires a little bit more nuance than “just eat real food.”
So, the value that I try to bring to the table is taking sort of common sense wisdom, which is do what we did prior to having the problem with really rigorous modern science. To pair those together and to say that “just eat real food” actually isn’t enough guidance.
Because when you understand hormones, you understand that there are certain types of real food that are a lot more hormonally beneficial than other types of real food and based on your hormonal state, we need to adapt that. And also just from a common sense perspective for … like tobacco is real and found in nature, but it doesn’t mean it’s good for you.
So, we’ve got to take the “just eat real food” guidance, then we need to understand our hormones. We need to understand our neurobiology. We need to understand our gut biology. Then we need to refine down the best real foods to heal our hormones.
Guy Lawrence: There you go.
Stuart Cooke: Perfect. Okay. So, has anyone from a kind of regional and cultural perspective, has anyone got it right in terms of their diets or the way that they have always been eating? And I’m thinking, like, Mediterranean diet for instance, something along those lines.
Jonathan Bailor: A lot of the debate that takes place on the internet is, you know, like, “What’s best? Like high carb/low carb, all this, like, which types of real food should you eat?”
Now, again this depends on your goals. It depends on your starting point. So, one thing we can’t argue with is results.
So, there are tribes that eat a super high-fat diet, have always eaten a super high fat diet and are radically healthier than the average westerner. There are tribes that eat a very a high carbohydrate diet and have always eaten a very high carbohydrate diet and are very, very healthy.
There is no culture anywhere, ever, that has eaten a 40 to 60 percent refined nonsense diet, which is what most Americans eat, that is healthy.
So, what we need to do is sort of focus less on, I think, what one way is right and what we can focus on and with a lot more confidence, is what is wrong. Like, it’s way easier to disprove something than it is to prove something.
So, I don’t know if we’ll ever know the perfect human diet. Just like I don’t think we’ll ever know the perfect outfit a person could wear. I don’t think one exists. I think it’s contextually dependent.
But I do think we know what we should not be eating and if we can just get rid of that stuff, we’d be good to go.
Guy Lawrence: Yeah. A question popped in there, So, with everything we’ve covered so far, right, if somebody’s listening to this and they might be late 30s, early 40s and they’ve neglected their health and they’ve got to a situation in life where they’re overweight. They’re behind the eight ball a bit. They’re realizing that, “Oh shit. My kitchen sink is blocked and all these diets I’m doing is not working and I’m frustrated. I’m just over it all.” That’s all great.
What would your advice be? Where would you sort of start chipping away with that? What would be the first protocol? And they’re probably exercising every day too.
Jonathan Bailor: From a food perspective it’s very, very simple and that’s where the SANE framework comes in to play.
So, SANE is the name of my brand. But it’s also … it was just, you know, I don’t know if God or some higher power had this planned out all along, but eight years into my research I was trying to figure out; okay it’s all about high quality. We get that. It’s about quality not quantity.
And then I noticed that there were these four factors in the research, which helps to determine … like, you ask someone on the street, “Hey, what’s a high quality food?” They’re like, “I don’t know.” If they’re a vegetarian they give you a much different answer than if they’re Paleo, right?
So, how do you actually, scientifically, objectively determine the quality of a food? And then once you can answer that question, I can then tell you, “Step 1 is eat these. Step 2 is eat these.”
So, let me unpack that really quick.
So, SANE is an acronym fortuitously for the four factors that determine the quality of a food.
So, the S stands for Satiety. This is how quickly a food fills you up and how long it keeps you full. So, you know, like, soda you can drink 600 calories of soda and it does nothing to satisfy you. In fact, it actually makes you hungrier, right? So, there’s low satiety.
The A is Aggression. Where the hormonal impact a food has, so glycemic index, glycemic load, things like that.
N is Nutrition. So, the amount of nutrients, essential nutrients: vitamins, minerals, amino acids, fatty acids, you get it per calorie.
And then E is Efficiency or how easily your body could store the given calorie as fat.
So, for example, protein is very, very difficult for your body to store as fat. It’s not an energy source. It’s a structural component. So, if you ate just way too much protein, all sorts of chemical processes would have to happen in your body before that could even be stored as body fat. So, it’s very inefficient. That’s why higher protein diets often result in weight loss.
Anyway, so now we just have to say, these are four scientifically proven and scientifically measurable factors. And we can just stack foods, right? We can say which foods are the most satisfying, unaggressive, nutritious and inefficient.
And when we do that, here’s the coolest thing; here’s where it all comes together beautifully. So, the most rigorous science in the world and common sense come together.
So, the most satisfying, unaggressive, nutritious and inefficient foods on the planet are, drum roll please: non-starchy vegetables, right? So vegetables you could eat raw.
Stuart Cooke: Right.
Jonathan Bailor: You don’t have to eat them raw, but you could. So, corn and potatoes, you can’t eat them raw. They’re not vegetables. They’re starches.
So, the first thing I’d say is, 10-plus servings of non-starchy vegetables every time you’re eating. Non-starchy vegetables. Non-starchy vegetables. Non-starchy vegetables.
Next on the list is nutrient-dense protein. So, these are humanely raised animals. Also certain forms of dairy products that are low in sugar, such as Greek yogurt or cottage cheese.
Then next on the list or in terms of volume of what you’re eating are whole food fats. So, these are things that get the majority of their calories from fat, but are whole foods. So, eggs, nuts, seeds, avocados, things like that.
And then finally, low-fructose fruits. So, not all fruits are of equivalent goodness. For example, blueberries have a lot more vitamins and minerals and radically less sugar than something like grapes.
So, I would tell them, “Here’s your four steps. In order, you eat: non-starchy vegetables, nutrient-dense protein, whole food fats, low-fructose fruits.”
Fine anybody on the planet who’s doing that and has done that and isn’t free of diabetes and obesity and I will be shocked.
Guy Lawrence: There you go.
Stuart Cooke: I like it. I like it simple. So, I’m guessing then that foods that really don’t adhere to any of those quantities would be insane to eat, right?
Jonathan Bailor: That’s exactly right. They’re insane. And there’s actually three factors I forgot to mention.
So, if you don’t want to remember satiety, aggression, nutrition and efficiency, you can remember three things, which are a little bit simpler, and that is: water, fiber and protein.
So, sane foods are high in water. They’re high in fiber. They’re high in protein. Insane foods are low in those things.
So, for example, processed foods. If you notice, they’re all dry. So, cookies, cakes, crackers, pies, you put them in a blender you get a powder. You don’t get something liquidy. They’re low in fiber and they’re low in protein.
Stuart Cooke: Perfect.
Guy Lawrence: So, with all that said, right, Jonathan, what did you have for breakfast this morning?
Jonathan Bailor: I had a green smoothie. So, green smoothies are God’s gift to humanity. And I also had a, believe it or not, some SANE ice cream.
Guy Lawrence: There you go.
Stuart Cooke: What is SANE ice cream?
Jonathan Bailor: What is SANE ice cream? Yes. So, it’s a combination of coconut. So just shredded, unsweetened coconut. Chia seeds, some clean whey protein powder, cinnamon, guar gum, vanilla extract.
Guy Lawrence: Sounds good.
Jonathan Bailor: Some stevia and I freeze it and then I thaw it for two hours. Throw it in the blender and I eat it.
Stuart Cooke: Fantastic. That sounds awesome.
So, we got a tiny bit of time left. I just wanted to touch on exercise for you. Given that everything you told us about the way the hormones interact with our body and the way that we look and feel: running shoes or kettle bells? So, what do you think?
Jonathan Bailor: Oh my goodness. I’m going to offend some people here. I’m going say neither.
Stuart Cooke: Right.
Jonathan Bailor: So, kettle bells are certainly preferable to running shoes, but I think we can do even better. And remember that my message is targeted at, let’s say, the average American and if you hand the average American a kettle bell, all they’re going to do is hurt themselves.
Guy Lawrence: Uh-huh.
Stuart Cooke: Right.
Jonathan Bailor: So, it’s not that kettle bells are bad, it’s that kettle bells are probably like Step 6.
Stuart Cooke: Yeah.
Jonathan Bailor: So, Step 1 would be … I want people to focus on doing very heavy resistance training, very slowly. And the “very slowly” is very important, because the quickest way to derail your fitness efforts is to hurt yourself and to try to do too much too soon.
So, instead of trying to do more running, you would do less, but way higher resistance and way slower weight training.
Guy Lawrence: Yeah.
Stuart Cooke: Perfect. And across the board: male, female, everyone?
Jonathan Bailor: Yeah. And in fact, I would say, even more so for females, simply because they have heard the opposite message for so long. I mean, since the ’50s, guys have been told to left weights. Women have been told the exact opposite. And women, especially given the hormonal changes that take place in women’s bodies, like post-menopause and after having given birth to children, the hormonal therapy that heavy resistance training can have on a woman’s body is fantastic.
Guy Lawrence: Yeah. You know you’re spot on, because I worked as a fitness trainer for many years and the biggest mistake I would see is people who haven’t done anything for three or six months and they get all motivated and then they come in and they go hard and then the next thing you know, after a week later, they’re just out of there. They couldn’t just turn up, slow it down and then create a progression as each week goes by.
Jonathan Bailor: Yeah, and Guy and Stuart, can I add one thing that I think is going to be really helpful for your audience, because it’s been really helpful for me?
Guy Lawrence: Yeah. Go for it. I’m not in the way.
Stuart Cooke: Yeah.
Jonathan Bailor: Not at all. I’m looking at my camera but not at your faces.
So, there’s a … one of the most influential books that I’ve ever read in my entire life, easily, is a book called “Antifragile” and I can’t pronounce the guy’s name. It’s like Taleb is his last name. Anyway, he makes a point in the book that oftentimes the longer something has been around, the more likely it is to be true or good and the more likely it is to continue into the future.
So, for example, these sort of cutting; these new forms of exercise, like how often do we see something new that comes around and then next year it’s gone?
Guy Lawrence: Yeah.
Stuart Cooke: Yeah.
Jonathan Bailor: Whereas, like, squats, pushups, shoulder press, chest press, like these six physical movements; like move heavy things in the basic way your body is designed to move, that’s been around for a long time. It works for a really long time. Anyone who actually knows anything about building a world-class physique will tell you that their workout routine revolves around squats, bench press, dead lifts, pull-ups, shoulder press and basically those five exercises.
So, just anytime, whether you heard something new fancy… blah, blah, blah. Get the basics done really, really well and you’ll achieve fantastic results.
Guy Lawrence: There you go. And that was “Antifragile” was it?
Jonathan Bailor: Yes.
Guy Lawrence: The book?
Jonathan Bailor: Yeah.
Guy Lawrence: Okay. We’ll link it in the show, one of us. That’s great.
Stuart Cooke: Wow. No, that’s good information. I’m just thinking about you, Guy, with your new passion for Zumba. How that fits in?
Guy Lawrence: Don’t tell anyone. Yeah.
Stuart Cooke: No, exactly.
So, I wonder whether you could tell us a little bit about your book, “The Calorie Myth” because I’ve been reading a little bit about it and it sounds quite exciting. So, could you share that, please?
Jonathan Bailor: Yeah. It’s the culmination of 13-plus years of research, distilled down into, really, three sections. The first is we bust the three; like, none of this is going to make sense unless you can free yourself of three myths.
And the first myth is you have consciously count calories. That’s a myth.
Stuart Cooke: Yeah.
Jonathan Bailor: I prove that definitively in the book. The second is that a calorie is a calorie. So, we disprove that definitively in the book. And the third is that calories are all that matter and that’s where hormones come into play. We disprove that in the book.
Then we talk about how all these myths, which we, I mean like, disprove, disprove in the first part of the book. Like now, “That’s crazy!” Well, how did we come to believe that anyway?
And then the third part of the book we introduce the solution. So, the new quality-focused eating and exercise and then also introduce you to SaneSolution.com, which is my company,
And also people read “The Calorie Myth” and they say, “Okay, that’s great. You’ve blown my mind. You’ve stripped away everything I thought I knew about eating and exercise. So, now what do I do?” And we provide meal plans, tools, resources, all kinds of fun stuff like that on sanesolution.com to help you live that new lifestyle.
Guy Lawrence: Perfect.
Stuart Cooke: Perfect. Excellent.
Guy Lawrence: It’s all well and good, and that’s the one thing we see, right? It’s all well and good understanding this message: “Yes, and I’ve got to change” but actually implementing it on a daily basis, moving forward is quite a; can be quite a challenge and certainly support is needed. Yeah, we’ll certainly link back to that as well, Jonathan. That sounds awesome.
So, mate, we’ve got a couple of wrap up questions we ask on the show.
Jonathan Bailor: Sure.
Guy Lawrence: First one is, what’s the best piece of advice you’ve ever been given? And this normally stumps everyone.
Stuart Cooke: We’ve got him, Guy. We’ve got him.
Jonathan Bailor: Uh-oh. This is the first one that popped into my mind. So, it’s from my mom and it’s, “If you have to think about it, the answer is no.” So, if you debating whether or not something’s good or bad, it’s bad. Because that’s your brain trying to tell you, “You know better.”
Guy Lawrence: Yeah.
Stuart Cooke: That’s good. That does resonate with us actually.
Guy Lawrence: Yeah. Excellent. One more, mate, and you touched on it earlier about a book. Is there any books that spring to mind that have influenced you over the years that you want to share with the audience?
Jonathan Bailor: Oh, absolutely. In fact, I could give you the numbered list right off the top of my head. So, the most influential book I’ve ever read is the “Seven Habits of Highly Effective People” by Stephen Covey.
Guy Lawrence: Yeah.
Jonathan Bailor: Without question. Also high on the list is, “How to Win Friends and Influence People” by Dale Carnegie.
Guy Lawrence: Yeah.
Jonathan Bailor: “Antifragile” is on the list. I think, at least off the top of my head, those would be the three that most resonate right now.
Guy Lawrence: Yeah. Perfect. Excellent.
And for anyone listening to this where can they get more Jonathan Bailor?
Jonathan Bailor: Please go to: SaneSolution. So… SaneSolution, singular. Not solutions, SaneSolution. Not thesanesolution. Not thesanesolutions, but SaneSolution.com.
Guy Lawrence: Brilliant. And have you got any exciting projects coming up in the future, mate, that people can look forward to in the pipeline? Any more books?
Jonathan Bailor: Oh, absolutely. Well, we’ll see on the books, right? Now we’re focused on helping people actually live this lifestyle and we’ve found that the easiest way to do that is to make real, whole, SANE food more convenient.
So, we’re reinventing the supplement world. We’re kind of replacing supplements with what we’re calling “meal enhancements” which is whole real food put into a convenience form so that you could get eight servings of the best non-starchy vegetables in the world in like 17 seconds.
It’s incredible. It’s like taking all that’s good about supplements, but moving it into the whole foods space so it’s all natural. And you can check that out at: SaneSolution.com. Just click store. It’s pretty phenomenal.
Guy Lawrence: Perfect.
Stuart Cooke: Fantastic.
Guy Lawrence: And that’s our message too. I think that the whole industry is moving that way and the sooner it does, the better.
Jonathan Bailor: And we ship to Australia.
Guy Lawrence: There you go. It’s got a long way to come, but it does get here.
Stuart Cooke: Absolutely. I’ll place my order today.
Guy Lawrence: Yeah.
Stuart Cooke: Fantastic.
Guy Lawrence: Jon, thanks so much for coming on the show, mate. That was awesome. We really value your time and I have not doubt people heaps out of that.
Jonathan Bailor: Awesome. Thanks guys.
Guy Lawrence: Good on you, Jonathan, and thank you.
Watch the full interview below or listen to the full episode on your iPhone HERE.
Do diets really work long-term? With every weight loss plan, diet calorie counting and exercise regimes out there all claiming small miracles, it can be challenging to figure out what we should really be doing! So who better to ask than a man who lost over 100kg’s without dieting.
And from the words of Ray Martin (A Current Affair TV Program) “He lost more than 100 kilos (220 lbs) without diets or surgery, now meet the man who says we can all melt fat using the power of our minds”
Yes, this week our special guest is Jon Gabriel, which I honestly believe is one of the most inspiring transformational journeys I have ever heard! Jon’s story has been featured on A Current Affair and Today/Tonight in Australia. His success in helping others lose weight has also been discussed on many popular talk shows in the U.S., including The Jane Pauley Show, Hard Copy and Entertainment Tonight.
Full Interview with John Gabriel: How I lost Over 100kg Without Dieting Using These Techniques
In this episode we talk about:
Why diets never work long term
How the body fat just ‘melted’ off him when he applied certain techniques
The best place to start if you are always struggling to lose weight
Guy Lawrence: Hey, this is Guy Lawrence of 180 Nutrition and welcome to another episode of the Health Sessions. Today I’m standing at Coogee Beach and that building right behind me is Coogee Surf Club. And believe it or not, that’s where it all began for 180 Nutrition now over five years ago with me and Stu.
And I thought I’d bring the introduction here today, because when we started I had no idea where 180 was going to lead to and what was to follow. And it’s quite a special moment for us, because we’re literally about to launch into the USA. And I never in a million years thought that was going to happen when we started a conversation just over five years ago.
So, from probably about the second week of August, you’ll be able to head to 180nutrition.com for you to listen to this in America and our superfoods are going to be available in America. So, that’s really exciting and a really big deal for us.
So, if you’re over there, check it out.
Anyway, on to today’s guest.
Today’s guest is Jon Gabriel and I reckon this is probably the most transformational story I’ve ever heard and one maybe the internet has ever seen. The guy was weighing in at 186 kilos at one stage in his life and he said he had tried every diet under the sun. It wasn’t that he was lazy, he was just struggling; he even went and saw Dr. Atkins at one point and he feared for his health. And if you see him today, ten years on, the guy’s got a six-pack and looks fantastic. I mean it’s incredible.
And what made Jon’s story even more exceptionable was that, basically, fate intervened with him one day and he should have been on the flight from Newark to San Francisco back on September 11, 2001, yes the terrorist attacks, and he missed the flight and he should have been on it and he said everything changed from then because he realized he’d been gifted a second chance in life. And he moved himself and his family to Australia. And then the weight just started to fall off. And a big part of that was using visualization techniques and meditation and, I guess, letting go of a lot of self-beliefs.
But I guarantee from listening to this episode today, you will be inspired to meditate. You know, if it’s something; like, for me, it’s always been a bit of a task, but I’m fully embracing it at the moment and loving it, only because I’m starting to “get it.” And from this episode, you know, you’re going to be sitting there, getting up an extra hour early in the morning, I promise you.
And last, but not least, before we get on to Jon a big thank you for everyone that’s leaving reviews on iTunes. Please let us know if you’re getting something out of this podcast, leave us a review. Tell us a little bit about your story. It’s awesome to hear them. We know these podcasts are making a big difference in people’s lives. And it’s just wonderful to hear it and know that we’re getting our message out to as many people as possible.
So, if you get the chance leave us a review.
Anyway, let’s go over to Jon Gabriel. This one’s awesome.
[text on screen]: 180 Nutrition
Guy Lawrence: Hi, this is Guy Lawrence. I’m joined with Stuart Cooke as always. Hi, Stuie.
Stuart Cooke: Hello mate.
Guy Lawrence: And our fantastic guest today is Jon Gabriel. Jon, welcome to the show, mate. Really appreciate your coming on.
Jon Gabriel: Great to be here, Guy. Thanks.
Guy Lawrence: We actually had James Colquhoun on our podcast recently and for anyone listening to this, he’s the man behind Food Matters and Hungry for Change, the awesome documentaries. And we asked him actually, “Of all the people that you’ve met and interviewed, who’s been some of your most inspiring? And he instantly said, “Jon Gabriel.”
Jon Gabriel: Wow.
Guy Lawrence: So, we’re very honored to …
Jon Gabriel: That’s a huge compliment.
Guy Lawrence: Yeah. So, we’re very honored to have you here, mate.
Jon Gabriel: Awesome.
Guy Lawrence: So, could you, just to kick start the show, I guess, yeah, share a little bit about your amazing story. Your journey from where you started, what you used to do, too.
Jon Gabriel: Yeah. Sure. So, I used to be over 400 pounds or 180-some-odd kilos and I was working on Wall Street. I was stressed out. I felt like I was killing myself. I felt like I was on a treadmill that was just going too fast.
And I got off of that treadmill and over a two-and-a-half-year period I lost a hundred kilos, or 220 pounds, without restrictive dieting. That is: without forcing myself to eat less or forcefully denying myself and without killing myself with exercise. It was almost as if the weight had just totally melted off of me.
And because of the way the weight melted off of me, I knew I had a really powerful message for the world. And I wrote about how I did it in a book called, “The Gabriel Method.” And “The Gabriel Method” touched a chord with a lot of people that had been trying to lose weight by dieting and have not been successful. And the book went on to get translated into 16 languages and is in 60 countries and a bestseller in several languages.
And we went on to create this whole process of losing weight by what we call getting the body to want to be thin rather than forcing. And even today, there’s; a lot of the information that we put out is similar to what other people are putting out, at least from a nutritional standpoint. There’s like a convergence going on in terms of: You need to take care of your digestion and you need to nourish your body properly and how healthy fats. . . And all this kind of stuff.
But nobody, even today, and this is now ten years down the road, we published The Gabriel Method in 2007, but I lost the weight in 2004. So, it’s been; I’ve been out there now over ten years.
I still don’t hear anybody talking about losing weight by getting your body to want to be thin. I hear people talk about speeding up your metabolism and cutting carbs and healing your digestion and reducing stress, but I never, ever, ever, hear anybody talk about getting your body to want to be thin.
So, our whole focus is the science and study of getting your body to want to be thin, because as in my case and now thousand of people all over the world, when you get your body to actually want to be thin, you’re not at war anymore. You don’t have to; you don’t need to know how many calories you should have in a day. You don’t need to know whether or not you should eat in the morning or in the afternoon or whether you should intermittent fasting or eat every two hours.
You don’t need those rules anymore. Your body does the accounting by itself, because you become, in essence, a naturally thin person. So, that’s what we’re trying to do, is turn people into naturally thin people.
Stuart Cooke: How did you arrive at that solution, Jon? Like where was the light bulb moment?
Jon Gabriel: Right. So, it was; basically it was through my life experience. So, what happened was I was sort of a naturally thin person back in like 1990. I was about the same weight as I am now. I was athletic and I ate a healthy diet. But I didn’t have to ever make an effort to keep maintaining my weight. I was like most people or many people that we know.
And I moved to New York. I started working on Wall Street. Really high-stress job. Working my butt off. Try to make ends meet. Blah, blah, blah.
And as soon as I moved I started gaining weight. And I gained maybe five or ten pounds the first year, five or ten pounds the second year, and I didn’t think too much about it. But then by the third or fourth year I was looking at, you know, I was 220, 250 pounds. A hundred kilos.
And so, that’s the first time I decided that I’m going to do something about it. And I did what everybody does, which was go on a diet. Because this is what we’re taught, right? It’s calories in, calories out, just cut your calories. So, I went on a diet and I lost a little bit of weight and then I’m fighting cravings left and right and I gain it back.
And then I went on this process over an 11-year period, where I went on every diet I could find. And every diet I went on followed the same approach. I would lose five or ten pounds through sheer brute force restriction willpower over a one-month period and then I’d come to this place where I couldn’t take it any more and have a huge binge. I’d gain that ten pounds back, literally, Guy and Stu. And when I say I gained that ten pounds back in a day, two days max. I am not exaggerating, I mean …
Stuart Cooke: Wow.
Jon Gabriel: Boom! It would come back and then a week later I’d be five pounds heavier than when I even started that diet.
So, I went on this process where I lost ten pounds, gained fifteen pounds, lost ten pounds, gained fifteen pounds over a ten-year period till I was over 400 pounds.
Stuart Cooke: Wow.
Jon Gabriel: And when I say I did everything, I met with Dr. Atkins, face-to-face for a month. He’s not alive anymore, obviously. But he was living in New York and so was I, and I met with him every Monday morning at 7 o’clock and I spent three or four thousand dollars with him. And in the end, I’m sitting in his office and he’s reading all my test scores. I’m borderline Type 2 diabetic and insulin resistant, metabolic syndrome, cholesterol through the roof, high blood pressure like you wouldn’t believe, all this stuff. And he just looks at me and he goes, “What are you doing? You’re killing yourself.”
Stuart Cooke: Wow.
Jon Gabriel: And I’m thinking to myself: Is that really the best that you can do, Dr. Atkins? You know, you’ve written this book called The Atkins Diet; 30 million people are on the Atkins Diet. I’m going to you face-to-face and the best that you can do is yell at me? Like, I’m going to lose weight because you’re ashamed of me or like you’re shaming me into losing weight? Like I don’t have enough motivation? I had fitness trainers at six in the morning. I would wake up with fitness trainers.
The important message with me is that I was a disciplined, hardworking person and I think that’s true of most people that gain weight. We have this stereotype, you know, where people are weak and lazy.
Guy Lawrence: Yeah.
Jon Gabriel: But that’s not the case. What happens, I discovered, is there’s like this switch that goes off in your body where there’s the feedback regulating mechanisms that naturally regulate your body weight get completely out of whack and you have this unregulated mechanism where you just keep gaining and gaining and you’re hungry all the time.
And so, yeah, I would go on these diets, but at 11 o’clock at night if I didn’t have my carbs, you know, donuts, pizzas, whatever, I couldn’t sleep. So, then I’d have to eat that.
So, you know, this thing goes on and it’s not about being weak or lazy or undisciplined or trying hard or any of these things. And you go to the doctor and he goes, “Well, you should just eat less.”
And I remember walking into so many different doctors’ offices and they’d just look at me and they’d just give me this look, like, you know, “Oh, this guy doesn’t care about himself.”
Guy Lawrence: Yeah, as if you don’t care, yeah.
Jon Gabriel: Yeah. “Oh, well, you should just eat less.” And that’s what doctors are saying.
Stuart Cooke: Yeah.
Jon Gabriel: It is kindergarten medicine. It flies in the face of hormonal molecular biology as we understand it today; it flies in the face of it. There is switch that goes off. I lived through it.
So, when I recognized, and the turning point for me was in 2001 I realized that for whatever reason, my body wanted to be fat and as long as it wanted to be fat there was nothing I could do to stop it. And I stopped dieting. I stopped this whole craziness and I just started researching everything I could about the hormones and the biology of weight. And I had a solid foundation in molecular biology from the University of Pennsylvania because I’d gone to the Wharton School of Business, but I wanted to be a doctor too, so I took all the pre-med courses of organic chemistry, molecular biology and all these.
So, I had enough of a foundation to read the researchers’ reports and make sense of it. And I studied and studied and I realized there were a lot of components to it. The biggest thing I studied was stress and the hormonal biology and the biochemistry of stress and what I discovered is that stress sometimes causes the exact same chemistry as a famine.
So, if you were in a famine you would have certain changes in your chemistry. So, your triglycerides would elevate and your cortisol levels would elevate. Certain proinflammatory cytokines would elevate and all these things are the exact same things that happen when you’re in a famine and you’re chronically hungry all the time. And what it is, is a signal to your brain that you’re in a famine.
So, what happens is your brain gets tricked by other stresses into activating the famine mechanism and it becomes this unregulated thing. Because if you were, if you were in a famine in real life you’d have all these stresses. Your brain would go, “Oh, we’re in a famine and we need to eat and eat and eat.” Then you’d eat and you wouldn’t be in a famine anymore. You wouldn’t have the stress anymore and you wouldn’t be signaled anymore.
But if the stress is coming from something other than a famine, but it’s causing the same biology as the famine …
Stuart Cooke: Yeah, right.
Jon Gabriel: It’s like the left hand doesn’t know what the right hand is doing. Like, I once saw this National Geography thing with these sharks and this shark had had its belly cut open and its intestines were coming out, but it was a feeding frenzy, and the shark was eating its own intestines. So, it’s like, you know like, one side doesn’t …
Stuart Cooke: Yeah.
Jon Gabriel: You know, it’s like one part of your brain doesn’t know what the other part is doing, you know. And this is what people are living through. They’re living through this situation where one part of the brain is not responding properly to outside stresses.
So, what I started to do was look at all the different stresses that can cause this trigger to go off. And so, it turns out there’s a number of stresses and that’s what we published in The Gabriel Method. And some of them are physical and some of them are emotional.
So, if you’re in chronic emotional stress all the time, you’re pumping out proinflammatory cytokine cortisol, the same way you were in a famine in certain instances, not for everybody and we can talk about that, but for certain people it’s the same.
If your digestion is off and you’ve got leaky gut, you’re pumping out proinflamm; you’re pumping out toxins into your bloodstream, which is activating your immune system and causing a low-grade chronic inflammatory XXtechnical glitchXX [:12:40.0] it’s the same as famine. If your triglycerides are elevated because of certain processed foods you’re eating, it’s the same as famine.
So, the key is to change your biology so that your brain is not whacked out anymore and getting miscommunication. And then what happens (and this is what happen for me and this is what happens with the people we work with) it’s like imagine this scenario: You’ve got 200 pounds of excess weight on you. Your brain, because it’s whacked out because of the chemistry, thinks you have zero fat, right? So, you’re eating and eating and eating. And this is what’s going on with people. And then all of a sudden one day imagine you wake up and your brain is getting an accurate assessment of how much weight you have on you and your brain says, “Oh my God, we’ve got 200 pounds of excess weight. This is crazy!” And then what happens is you just start losing weight like crazy. So, I just stopped being hungry.
What I did is, I moved to western Australia. I started growing my own food. I started meditating. I started visualizing. I started taking lots of probiotics and digestive enzymes. Taking super greens with protein powers and smoothies and all this kind of stuff. And all of the stresses that were causing this went away and the weight started to melt off me and I wasn’t even trying to lose weight at that point. I just couldn’t; I just had given up on life kind of.
In my job, I couldn’t work anymore. I was just totally at a breaking point and I just wanted to take care of myself for a little while.
Guy Lawrence: Yeah.
Jon Gabriel: But the weight started to melt off of me. Melt off of me. And this is; and then it just totally melted off of me, all of it, and I’ve been the same weight now for ten years and I never, ever diet. It’s just that I know how to take care of the communication mechanism that causes your brain to listen properly to the amount of fat that you have. And that’s what I do when I work with people.
And the most overriding comment that I get from people when I work with them and these are people that have been serial dieting for 30 years and might have 50 or 100 kilos or 200 pounds to lose, they say; they go, “I don’t know what’s wrong with me. I’m just not that hungry anymore. You know, you tell me to eat a good breakfast. I can’t eat a good breakfast and I’m not hungry after lunch. Should I still eat every two hours?” No! You have changed. You’ve got it. Your chemistry has changed. Let your body lose weight. Let your body do the accounting now. Your body is your own best friend right now. Let it lose weight.
Guy Lawrence: Yeah.
Jon Gabriel: Get your body to want to be thin; you lose weight sustainably.
Stuart Cooke: Fascinating.
Guy Lawrence: Did you have to reach a finite tipping point? Like a breaking point? Because we find that with many people that it’s almost like something has to become unbearable and then they snap.
Jon Gabriel: It’s like a perfect storm. It was like a perfect storm for me.
So, I was at 400 pounds. I was working three jobs on Wall Street, you know, I was running three companies on Wall Street and so I was working around the clock. So, one of them was a; just a brokerage company that had 16 brokers working for me. Another one was a startup online company and another one was an online overnight trading company. So, I was getting up every two hours to check the markets.
So, this was what I was doing. I was just racing and racing and racing, but at the same time carrying 200 extra pounds on me.
Guy Lawrence: Yeah.
Jon Gabriel: So, I felt like I couldn’t go any further. Then I was almost on one of the planes that crashed in XX2011 – misspoke. Edit? 0:15:34.000XX and I just said, “I’m on borrowed time right now. I almost died. Life’s giving me a second chance and here I am killing myself. I’m just going to take a step back.”
And I sold my business. I moved to western Australia. I bought a piece of land. On 12 acres I started growing my own food and I just started living day-to-day. I figured; okay, it didn’t cost me much to buy the property, because currency was real strong for the U.S. dollar back then; this was some time ago. And property prices were really, really cheap in western Australia back then. So, it cost me; it cost me almost; it cost me $75,000, something like that, to buy this property.
You know, it was like; and I just; I said, “Okay. I have a place to live and I have some food, because it’s growing outside. So, today’s taken care of.” And I started living just one day at a time, saying, “Okay. I have a place to stay.” And as I was saying; I used to say to myself, “Okay. Air is free. I have a place to stay.”
Stuart Cooke: Yeah.
Jon Gabriel: “And I have food and water. So, today is taken care of.” And that was how I lived my life. And as I was doing that, it just; I didn’t; I wasn’t even trying. I still had; like I still would buy chocolate, eat pizza and all things that you can’t eat because they’ve got fructose and they’ve got; they’re insulin resisting. You know, all the things, but I still ate them and I was losing weight. And then eventually I lost my cravings for them entirely, because my body just kept going healthier and healthier. But it came from a very organic place.
So, when I tell people I lost weight without dieting, they’re like, “Oh, I bet if you measured your calories…” I’m, like, I didn’t measure my calories. I started; my body wanted to let go of weight, I started being less hungry and started craving healthier foods. Eventually I started having enough energy to exercise and so I started riding my bike.
You know, it just all happened from a very organic place by taking care of the chemistry that communicates your brain to your body.
Guy Lawrence: Wow. So, another question that popped in. So, for anyone listening to this who is struggling to lose weight and, “I’ve tried everything,” you know. Where would be the best place to start for them?
Jon Gabriel: So, the first thing you have to understand is that there’s reasons, there’s certain reasons why your body wants to hold on to weight. It comes from a confusion of survive; it comes from your body accidently activating a survival program. So, holding onto weight is a survival program. It protects us against famines when we’re living outdoors. And our body has a switch that activates that survival program. The stresses in your life can trip that switch.
So, the first place to look when you’re trying to lose weight isn’t necessarily how many cupcakes you’re having or any of these other things or how often you’re exercising; those things come into play, but the first thing to do is look and say, “What is the stresses (stress or stresses or stressors) that are tricking my body into activating this fat program?” That’s the first place you have to look.
So, it could be your digestion. And the way that; the clues to that are: “When did I start gaining weight?” So, sometimes people tell me, and I deal with people that have had serious, serious weight issues, lifetime weight issues. They tell me it all started when, for example, God forbid, they were abused as a kid, right? And that’s a trauma that causes stress. It causes chemistry.
Now, if you don’t relieve that trauma and make your body feel like you’re in a safe place, then dieting isn’t going to work. Because as soon as you lose a little bit of weight your body’s going to be like, “Well, no, we need that weight.” It’s a protection, you know, so you have to deal with that.
It could have been when you had a nasal infection. You started taking antibiotics. And then if you look at that and so you took antibiotics for a month or whatever, your friendly bacteria is destroyed. So, if your friendly bacteria is destroyed, that causes an inflammatory stress in your body. So, now we have to heal your digestion.
It could be that you just have too many toxins in your body and you need to detoxify. It could be you’re not sleeping well; you have sleep apnea. That’s a really big one.
You know, one thing we think; you know, you take a guy who’s three, four hundred pounds, work him real hard and he’s trying to exercise; he’s exhausted, he’s trying to eat well and you’re trying; and he goes to a fitness trainer or doctor or whatever and then they say, “Well, you need to exercise more. You need to exercise seven days a week.”
Well, really what he needs to do is sleep. And he’s not sleeping because he has sleep apnea. Because the weight of his neck is choking off his, you know, his windpipe, so he’s not getting into a deep sleep.
Guy Lawrence: Wow.
Stuart Cooke: Right.
Jon Gabriel: That’s causing a chronic low-grade stress. It’s activating his inflammatory hormones and also his cortisol levels and that’s activating this fat program. He needs to get a CPAP machine to learn how to sleep.
If you’re chronically stressed all the time, he needs to learn how to meditate. If you’ve been emotionally abused you need to work through that emotional abuse.
So, you need to focus on the root issue. And the key to finding the root issue is always going back to finding the trigger of “when I started gaining weight?”
So, when you go back there, it’s the first thing I always ask people, “When did you start gaining weight?” and we talk about that. I don’t talk about what they’re eating. I don’t care what they’re eating.
Guy Lawrence: Yeah.
Jon Gabriel: I want to find out when they started gaining weight. “When I started having kids. When I was in a divorce. When I got married. When my parents separated. When I started working on Wall Street.” Whatever the thing is, we need to go to there. We need to work through that.
So, the first place you always have to look is: what is the trigger, because there’s always a trigger, that’s causing this miscommunication with your body.
Guy Lawrence: Yeah that’s fantastic advice, mate. It’s so difficult to get our message through. Like, you know I worked as a fitness trainer for ten years and that’s why we started 180. Because, you know, I wanted to try and put out the beliefs out there. What I truly felt to be doing including, like, these podcasts and stuff. But when you’ve got; when you’re getting bombarded by the calorie in/calorie out, the diet message like you’re saying “flogging yourself” harder and harder at the gym and sleep comes into the problem. It’s really hard to cut through all that nonsense.
Jon Gabriel: When I work with my coaching people, I’ll work with people that have had a lifetime of weight issues and they feel like they’re failures. They feel like they’re sabotaging. But it’s not any of those things. The approach has failed them. The irresponsible way that we’ve looked at the data that’s out there and analyzed it and our lack of ability to respond to the current; to the new information, is what’s failing them. Not themselves.
So, I will talk; there are people that I have worked with, where I say, “I do not want to talk about food or exercise.” For months, we’ll go three months and then I’ll say, “Okay, now let’s talk about food.” And then we’ll do that for a couple of months and then I’ll say, “Okay, now let’s talk about exercise.” And we’ll do that for a couple of months and then I’ll say, “Okay, now you’re in a situation where you can expect to lose weight.” And they go: Poof! 80 pounds gone within two months. Boom! And stays off. Stays off!
Guy Lawrence: Incredible.
Stuart Cooke: Yeah. It’s amazing.
Jon Gabriel: It’s the exact opposite of the diet. So, a diet, you lose weight real quick; 20 pounds in 20 days. And then your metabolism slows. You further activate that famine response, which was already activated for some other stress, right? So, you further activate that. You go to war with your body. You’re fighting cravings all the time. And boom! You gain it back.
This, maybe you’ll do this groundwork, you know. I call it; you pay it forward. You do this groundwork to get to reverse the insulin resistance, the leptin resistance, the inflammation, the cortisol, the mindset, the nutrition. You do all these things in reverse and then you just go, poof! And the weight starts falling off.
And for me, too, when I lost the weight and kept it off; I didn’t lose weight quickly in the beginning, I lost weight really slowly and then it started to speed up and at the end I was losing weight like crazy, because my body became very efficient at burning fat. All the issues were gone. The weight wanted to let go. I had so much energy to exercise and it just; it was like this accelerated thing and that’s what happens with the people that we work with, it’s the exact opposite.
There’s this transition period, where you’ve got to do the work and then poof! The weight falls off.
Stuart Cooke: It’s amazing, because I think the majority of people immediately would assume that, “Well, I have to eat less.”
Jon Gabriel: Right.
Stuart Cooke: And then given what you’ve been telling us that would put enough stress on your body. Just the sheer worry about not knowing …
Jon Gabriel: It’s not just the worry. Think about this for a second. So, remember I said that sometimes the stresses in your life trick your brain into activating the famine response, right?
So, picture this scenario. You’re worried about making ends meet or your digestion is messed up, you’re not getting sleep; whatever it is. But you’ve got stress hormones that are communicating to your brain, your survival brain, not your conscious brain, but your survival brain, which is what’s in charge, that you’re in a famine, right?
So, your brain thinks you’re in a famine and then you go on a diet. What happens? You’re already; your brain already thinks you’re in famine and now you’re in a real famine …
Stuart Cooke: That’s right. Yeah.
Jon Gabriel: … and then you go to war with your body. And that’s why diets don’t work. There’s an inherent conflict of interest, because you’re not working with your body.
So, I’ll give you a perfect example of eating less with someone I just talked to just yesterday. So, we’d been working together for a few months and she says to me, “You know, I’m just not hungry. After lunch, I’m just not hungry anymore and I’m losing weight.” Is what she says and for a long time and she goes, “And something weird is happening. I don’t know what’s wrong with me. But if I do eat at night, I know I’m not that hungry, but if I do eat a certain amount or whatever, I start getting really hot and I sweat and I don’t know what’s wrong.” And I said, “Your body doesn’t want weight right now, which is why you’re not hungry.”
So, yeah, you have to eat less but you’ve got to want your body to want that so your body’s not hungry. Your body wants to lose weight, so you’re not hungry. And if you do eat, your metabolism speeds up so that you burn that food before you go to sleep. That’s what’s happening.
Stuart Cooke: Unbelievable.
Jon Gabriel: Your body just doesn’t want the weight anymore. That’s the way you lose weight sustainably. Get your body to not want the weight anymore.
Guy Lawrence: Fantastic.
Stuart Cooke: Brilliant. Fantastic. Tell us a little bit about meditation, because you touched on it earlier. Is that like an integral part of stress management?
Jon Gabriel: Yeah. So, meditation and also what I call “visualization,” which to me is targeted meditation, is really, really important and so incredibly useful, because it rewires your brain chemistry so that you’re not pumping out stress hormones all the time.
So, if you look at the way brain chemistry works, the more you do something, the more it reinforces the signal so you’re going to do it more. That’s how habits are created. But thoughts are the same.
So, if you’re thinking fearful thoughts all day, what’s happening is there’s a signal going to the limbic part of your brain, activating a part of your brain called the amygdala, which is the seed of aggression and fear, which then pumps out inflammatory hormones and stress hormones. And so, what’s happening is the more you do that the more it gets reinforced.
So, you’ve got this unregulated feedback thing that’s pumping out stress, causing stressful thoughts. Pumping out stress, causing stressful thoughts. And if you were to actually trace the chemistry of that part of your brain, it becomes a stress-producing factory or a stress hormone-producing factory, which basically is like taking a weight loss drug all day. It’s like, if you were inter. . . Or a weight gain drug.
So, if you were intravenously tied to a weight hormone that causes you to gain weight and it’s pumping into you all day, you’re just going to get heavier and heavier. This is what’s happening with people.
So, how do you break that?
Well, when you meditate, even though if you’re only mediating only for like ten minutes a day, you start activating, creating inroads to activating areas that make you feel safe and relaxed and connected. And it’s not just for those ten minutes. It’s for the whole; it’s for the rest of the day and then evidently over time, it becomes all the time.
So, it’s just like the same as if you were to work out 20 minutes, three times a week, you’d be stronger all the time. Not just when you’re working out. If you meditate every morning for 10, 20 minutes, you then change your chemistry all day so that you’re not producing those stress hormones.
Guy Lawrence: Okay.
Jon Gabriel: So, that’s really, really powerful. And then when you use visualization, you actually get your mind and body to communicate. So, anything you imagine doing; if you imagine the weight melting off your body, if you imagine yourself craving healthy live fruit or going to the gym or doing well at business or any of these things. When you’re in that meditative state, your mind is very powerful and you become much more able to achieve your goals.
And by achieving your goals, not just weight loss goals, but other goals, sometimes it helps with weight loss too, because if you’re worried about finances, for example, and you’re able to use visualization to help improve your business and to have a good meeting and be successful, then you’re not worried anymore. There’s less stress and the weight comes off.
If you imagine yourself eating healthy foods, then you’re more likely to eat them. If you imagine yourself going to the gym, you’re more likely to do it. Many studies have shown that when you practice, rehearse mentally something, especially when you’re in a meditative state; you’re going to do it. It’s how you create habits.
So, we’ve incorporated meditation and visualization. That’s like the framework to get your mind and body to work together.
Guy Lawrence: So, just for people to visualize it …
Jon Gabriel: Yeah.
Guy Lawrence: …you know, I’m thinking meditation is almost like a pressure cooker scenario, where you’re releasing the lid off it and allowing pressure to come.
Jon Gabriel: That’s one way to look at it. I would also look at it as it’s also creating a different connection so that you never even go into that pressure cooker.
Guy Lawrence: Yeah.
Jon Gabriel: So, on the one hand you’re letting off the pressure, but you’re also connecting in another way so that you’re never even creating the pressure.
Guy Lawrence: Yeah, perfect.
Jon Gabriel: So, like, you’re waiting in a bank line, right? And you’re late for work and you get to this; you’re pumping out stress hormones. But what you find, if you do meditate on a regular basis, is you’re not doing that anymore. You’re late for work or whatever, you recognize, “Look, I’m in a line. I’m going to be to work. I’m going to explain this to my boss. There’s nothing I can do about it now.” You don’t have that pressure any more. You give into the outside world, maybe doing whatever it’s doing.
Guy Lawrence: Yeah and you’re in the moment. So, with meditation, Jon, it’s a word that I hear get flung around a lot, and visualization and it’s something that I’ve always grappled with, as well. There’s things I grasp and just run with, you know, in areas of my life and I probably speak for Stu as well. So, for people listening to this, and I know a lot of people that fall in and out of meditation constantly, you know, as in they’ll do it for a week and then they don’t do it for six months. And then all of a sudden it builds up, you know. What would be; like if you could give three tips, like, what would be the simplest way for …
Jon Gabriel: So, I’ll tell you how I started and I get every…
Guy Lawrence: Okay, perfect.
Jon Gabriel: You want; the key is you want to become addicted to it. But there’s a lot, there’s a long road to get there, right? So, what I did was I listened to a meditation every day. It was a 20-minute meditation. I listened to it every day for about two years. Eventually, I would get; when I started doing the meditation I would just get this incredible bliss and relaxation, like, you’re sitting there and you’re not fidgeting anymore, And you’re not trying; like most people; that’s the other thing, it’s very paradoxical in the sense that if you try to concentrate you actually take yourself out of the meditation. Do you see what I’m saying?
Stuart Cooke: Yeah. Yeah.
Jon Gabriel: So, its like, you know, it’s like they teach you in martial arts, if you’re tense and you’re using muscle, you’re not going to be as effective as if you’re relaxed and you have sensitivity and you can move fast and you can think clearly. It’s the exact; as soon as you start trying you get discouraged, you get out of the meditation, and then you give up.
So, what I tell people, I’ve created seven- to ten-minute visualizations. It couldn’t be easier. They’re seven to ten minutes long. I say you have it all set up in your room. You do it as soon as you wake up.
So, you wake up. You don’t check Facebook and then do the meditation. You wake up. You press the button. You close your eyes. And the most important thing is, you let your mind wander. You don’t try to get; so if I say, “Imagine the weight melting off. Imagine yourself.” You don’t try. You just let your mind wander and you just sit there for the ten minutes or seven minutes.
Because what happen eventually; number one: you don’t give up, because you’re not getting discouraged. You’re not thinking, “It’s not working, my mind’s wandering.”
Stuart Cooke: Yeah.
Jon Gabriel: You’re not trying. You’re not taking yourself out of the meditation. But something takes over where all of a sudden you’re, you know, your mind’s going “mee-mee-mee-mee-mee,” then all of a sudden you go “meep” and you are there. And it feels; it’s just like, you know, if you think about it all the best experiences you can have are experiences when you’re just there; your mind isn’t doing it.
So, if you’re getting the best message in the world, you might start out, your message therapist is saying, “How’s your day? Blah, blah, blah.” “Oh, yeah, blah, blah, blah.” Then all of a sudden, you know, 20 minutes into it, she’s working on your back and your shoulders, and you’re just like “ah…”, right? Your mind’s not wandering.
You know, if you’re making love and it’s amazing, “ah…” Your mind’s not wandering. Like if you’re having; like if you’re sky diving or skiing or snowboarding …
Guy Lawrence: Surfing. I think of surfing.
Jon Gabriel: …surfing, your mind’s not wandering, right? You’re watching the best sports event, you know, it’s 30 seconds left; your mind’s not wandering. You’re just right there.
So, every great experience that you have across the board has one thing in common. You are just right there. And what happens, you can’t create it with meditation, but it creates you. It takes you over.
You don’t ever know when it’s going to happen and I’ve been mediating for years now and I never know when it’s going to happen. I’m always surprised every time. It’s like “mee mee mee mee mee and tomorrow I’ve got to call this guy” and all of a sudden I go. . .
Stuart Cooke: Boom.
Jon Gabriel: And you’re like; it’s like you’re plugged in.
Do you remember Star Wars; the first Star Wars episode?
Guy Lawrence: Yeah.
Jon Gabriel: And C3PO? I don’t know if remember, like in the video he goes, …
Stuart Cooke: Yeah.
Jon Gabriel: “If you don’t mind sir, I’ll just turn off.” And he just goes …
Stuart Cooke: Yeah.
Jon Gabriel: That’s what it is. It’s like you go “whoop.” And you just; it’s almost like, you feel like you’re being plugged into a source of energy. Where you’re just energized and focused and you feel it and then it permeates your day where you feel this bliss, you know, all throughout the day. And then you’re hooked.
Stuart Cooke: I hope I can work at that. I’ll have to work at that. For me, I liken it to looking at a TV shop with 20 different TVs and they’re all playing different stations. And I’m looking here and here and here. All these conservations coming in, so I need to …
Jon Gabriel: Yeah. All right. But listen to your languaging. You say, “I have to work at that.” And even that is going to take you out of meditation. So, rather than say, “I have to work at that.” just say, “I’m going to listen to that every morning.”
Stuart Cooke: Right.
Jon Gabriel: Just press the button every morning.
So, I take; when I work with people, I take that feeling of that activity out of it. So, all you have to do is press the button every morning. Even if you’re just lying in bed, it’s best if you’re sitting up, but you just press the button every morning until once you become hooked you’re; that’s it. You never have to worry again, because you’re going to do it.
Like I don’t have to go, “Ah…” Like, if with yoga, for example, I have to go, “Ah, I’ve got to do yoga.” You know.
Guy Lawrence: Yeah.
Jon Gabriel: But there’s some people that are hooked on yoga. You know, they’re going to do their two hours in the morning, because they love it and I’ve never getting that. I will never get to that place. I hate it, hate it, hate it and it’s just that it.
But you can get to that place with meditation. Where, like, for me, I’m hooked. I don’t have to think, “Ah, I have to meditate today.” I sit up and it just comes in and then you’re just; you have this ability to focus and imagine how your day’s going to work out. And you find this correlation between what you imagine happening and what happens in real life. It’s just uncanny.
When you’re, like, a business meeting, you want to do really well. You imagine it and all this light coming out and people just spellbound and it happens. It’s just a cause and effect relationship that’s unreal.
So, it’s like this mechanism. You imagine the weight melting off your body and it happens.
And you know for me I imagined myself, when I was 400 pounds. If you’ve ever seen my before and after pictures, I imagined myself with tight skin and stomach muscles. And everybody thinks those pictures are PhotoShopped. I even; I went back to the lady that took them, just recently we created another video, where we videoed me getting pictures again and had her swear that they weren’t Photo. . . They’re not PhotoShopped.
Like, there’s probably a lot of reasons why that happened, but one of them was, I imagine; really, really, really focused and just tight, healthy and it just, it happened. You know, and I just, I don’t know how much of that is in the mind, but I don’t want to discount the mind either. Because I think the mind is so much powerful than we can even imagine.
We can even, you know, there’s studies with the mind right now, where they did this placebo study with cancer patients, right? Where they wanted to test a form of chemotherapy. So, one group got the real chemotherapy and one group didn’t get chemotherapy, but they thought they got chemotherapy. The group that didn’t get chemotherapy, but thought they got chemotherapy, 30 percent of them lost their hair.
Stuart Cooke: Oh boy, oh boy.
Guy Lawrence: Wow!
Jon Gabriel: 30 percent! We didn’t, we have no idea how powerful our minds are.
Stuart Cooke: It’s hugely powerful, isn’t it. It’s unbelievable.
Jon Gabriel: And everybody’s, nobody’s looking at that. And I’m like why are we not looking at this? But when you apply it the other way, rather than getting you, tricking you into losing your hair, you can apply it the other way into getting you to be thin and fit and successful. And so, that’s what we do with our meditations and our visualizations, is we apply that power in the right direction.
Guy Lawrence: Yeah. Jon, listening to you just makes me want to do it. You know, like it’s phenomenal.
So, again for anyone listening to this and going, “Well, I’m going to have a crack at this.” and they’ve not done it before. What would be a good amount of time to start with to make it a habit? So, I remember you saying to once, “make it a habit first,” right?
Jon Gabriel: Five to seven minutes. So, but you need; I suggest you need to; you listen to something. Like, we have, we have lots of visualizations that are seven minutes long. Just keep listening to it until you become addicted to it until you can feel the energy, because you feel the vibration, because you feel the calmness and you can feel why it’s working. And that can take six months to a year and then you’re like, “Oh, I get this. I really, really get this. I see why I can’t wait to do this again.”
When you’re there, you do it on your own. But until then, press the button. Don’t work at it. Don’t try. But just press the button every day. Make a commitment to pressing the button first and just sitting there for seven minutes every single day until you become addicted.
And believe me, it’s easier than becoming addicted to yoga, because you don’t have to do anything but sit. You just sit instead of feeling that intense pain that you …
Guy Lawrence: Yeah. Well, what we can do, like, if you’ve got visualization techniques for people that we can link to the show notes for this so when they listen to this they can come and check it out.
Jon Gabriel: We have some free visualizations, you know, on our site and we have; we’ve got a support group with 40 visualizations in there …
Guy Lawrence: Wow.
Jon Gabriel: … that, you know, I keep making new ones and that you can join and have a; you can join for free for 30 days. So you can literally, you can join this support group for free and download all 40 visualizations and then cancel the next day.
Stuart Cooke: Yeah.
Jon Gabriel: You know, like, we want to give these out. I want the world to; I want people; I feel like it’s a blessing to, for me and I wouldn’t be able to do what I did unless I, this happened to me where I became addicted to this; to mediating and visualizing in it. I just want that for the rest of the world you know.
Guy Lawrence: Yeah. Brilliant.
Stuart Cooke: I had a question now to shift this over to about parents and children.
Jon Gabriel: Yeah.
Stuart Cooke: Because I’m a dad myself and I take my girls to school every day and I have noticed that there are kids now that are carrying a lot of weight and parents are looking frazzled as well. You know, they’re plugged into the grind.
Jon Gabriel: Yeah.
Stuart Cooke: Any particular strategies for the parent perhaps who are struggling?
Jon Gabriel: Well, you know we wrote a book. I wrote a book with a pediatrician, named Patricia Riba, named “Fit Kids”. Specifically, I’m the Gabriel Method to kids.
But it’s the same thing. You’ve got to look at causing the chronic low-grade inflammatory stress that’s causing them to gain weight.
So, let’s talk about some of the things. Kids have stresses in school. They have bullying in school. There’s abuse that goes on. There’s nutritional depletion. So, the foods that we’re eating are so full of; so devoid of nutrition that they’re getting nutritionally deplete. And of course, all the chemical changes that take place when you eat all the junk food, that’s a big deal.
The toxins. There’s so many toxins in our food.
Stuart Cooke: Yeah.
Jon Gabriel: And toxins can cause you to gain weight; then all the toxins of the medications. We’re living in this culture where it’s just expected that we medicate our kids and there’s something like; there’s something like 70 more vaccinations that we give our kids than we had when we were growing up.
Stuart Cooke: Right
Jon Gabriel: So, including a vaccination for hepatitis the second a kid is born. Why you have to get a vaccination for hepatitis the second someone’s born is beyond my imagination. But if you think about what a vaccination is designed to do; it’s designed to cause you to evoke an inflammatory response.
Stuart Cooke: Yeah.
Jon Gabriel: That’s what it’s designed to do. Which is fine every once in a while. We did it. We had vaccinations. We had our vaccination schedule for our measles and our whatever. But now you’ve got vaccination schedules for itchy knees, I mean, for anything. You know, 200; some statistic by the time you’re three you’ve had like 70 or 100 vaccinations.
So, if you’re constantly injecting substances into your kid all day long and if you look at the childhood obesity; if you look at a graph of how childhood obesity has grown over, since 1990 when we started accelerating the vaccination schedule, it’s pretty much the same exponential curve as the rate of which vaccinations have grown.
So, I don’t want to just dis vaccinations. That’s a heated discussion. But you need to look at the inflammatory consciences from a weight perspective and you need to balance how that’s going; how frequently you have them and do you need every single one of them always.
Is everything life-threatening, that you have to do that? And what are the consequences? And so, that’s one thing.
Another is just other medications. Antidepressants can cause you to gain weight. And maybe; and sometimes the answer when you have depression is you don’t have the right gut flora. There’s a lot of studies to show that.
So, we’re not taking care of the gut flora of our kids. We’re pumping them with medications that cause inflammation. We’re giving them food that has no nutrition. They’re in stressful environments. They’re emotionally abused, you know, we all suffer; that’s there too.
So, you need to look at all those different things with the kid and you need to approach it that way. Because if you don’t approach it that way and just say, “Okay, eat less cupcakes.”
Stuart Cooke: Yeah.
Jon Gabriel: You get into this situation where the kid feels shame. The kids; it’s a futile effort that’s destined for failure and then it makes the kid feel like a failure.
Stuart Cooke: That’s right.
Jon Gabriel: You’ve got to give the kid a fighting chance by reducing the chemistry that’s causing them to want to eat chronically. You’ve got to nourish them. You’ve got to heal their digestion. Help detoxify their bodies. Help reduce stress.
We do a lot of visualizations for kids that are really good. There’s one called “The Dreaming Tree.” Another one called, “The Magic Carpet Ride.” “The Ride of the Blue Clan.” Cave Clan I think it’s called, something like that. We just have all these different stories that we tell the kids to reduce those things. And you’ve got to look at the medications that you’re putting in you kids and the frequency. And you’ve got to make an informed decision about which ones are the most important and when to do it. You have to be active and proactive with your kids.
Guy Lawrence: Yeah.
Stuart Cooke: Perfect.
Guy Lawrence: Go on, Stu.
Stuart Cooke: What sounds like the key word is “stress.” Whether it be from toxins, you know, the environment. Whether it’s from our gut. You know, everything.
Jon Gabriel: And that’s not what we’re doing. We’re just saying, “Okay, how may calories?” I remember the lady that we wrote this book with, Patricia Riba. She talks about this 4-year-old kid that carries a cup wherever she goes. And it turns out that she does that because the nutritionist said, “Only eat this much food.” So, she has this cup wherever she goes and she’s just this, you know, poor little 4-year-old kid.
Stuart Cooke: Yeah.
Jon Gabriel: And whose fault is that; that she’s in a situation, we’re putting it on her. Like that she’s eating too much.
Guy Lawrence: Yeah.
Jon Gabriel: And you, you know, you have to live through it too. So, like, when I was living this thing, where I was hungry, hungry, hungry all the time and now I’m not. You know that you’ve got to get to that place.
You don’t just take a kid who’s hungry all the time and deficient in so many nutrients and so much; and their gut flora is so messed up, and they’re so insulin resistant or leptin resistant that they’re hungry all the time. You don’t take a kid like that and say, “just eat this much food” and shame them all the time. You’ve got to address the real issues. So irresponsible, because if you look at the research that’s out there; so irresponsible not to be doing that.
Guy Lawrence: Yeah, such a huge topic. I mean, do you hold hope for the future, Jon, in the whole?
Jon Gabriel: Yeah, I do, because I see like a convergence of information. I see people, I see people; parents are getting educated.
I mean if I look at my support group, we’ve got a private forum where people may ask stuff and I’ll be; it’s like a Facebook forum. So, I’ll see it on my feed and I’ll think, “Oh, I’ve got to get back to that man to answer that question.” I go back two hours later and there are better answers than I could give. More informed answers.
Guy Lawrence: Fantastic.
Jon Gabriel: I thought, okay. These are parents. These are people that had weight issues. These people are very into it. You give people a direction to heal themselves and it starts to work for them. And they’re like, “Screw this, I want to know” and they’re taking their health in their own hands.
So, there’s a convergence and a spreading of people that are taking their health in their own hands and sharing information. And that is hope for the future. That’s real hope.
Guy Lawrence: Yeah. Fantastic, fantastic.
Mate, we have a few questions we ask everyone on the podcast as we go towards the end and I’m going to bring in one more as well, ask three. But do you; what is your daily routine, like non-negotiable practices that you’ve kind of brought in over the years now?
Jon Gabriel: So, I don’t have many non-negotiable. I meditate every morning; that’s non-negotiable. I won’t start my day without mediating. I do this meditation and as soon as I know I’m ready, I ask for guidance. I ask my higher self to guide me throughout the day and work through me. Once I know I’ve made that connection, because that’s one of the things meditation I feel does is it helps you connect with your higher power. So, that’s non-negotiable. I’m not going to start my day.
So, like if I’ve got to wake up at 4 o’clock in the morning to catch a flight, I’m going to wake at 3 o’clock and meditate. I remember, I remember I was, I was with my video editor somewhere and I had to pick him up at 6 o’clock in the morning and I was looking for him and getting lost. So, it was like 6:10, 6:20 and the guy who’s with him said, “You think Jon didn’t wake up? He fell asleep?” He said, “No man. Jon’s been up for three hours. He’s been mediating for three hours”
Stuart Cooke: Yeah.
Jon Gabriel: And it was true. I had meditated; I had gotten up hours before and meditated. That’s non-negotiable for me. I love it.
Stuart Cooke: Yeah.
Jon Gabriel: I have to do it that. The other thing is I nourish my body. I don’t focus too much on; I don’t have a rhythm of I have to eat breakfast at a certain time or lunch at a certain time or don’t eat this, don’t eat that. But I will have super greens. I will have smoothies. I will have green juices. I’ll have salads. I’ll have sprouts. I’ll have fermented foods. I will eat lots of really nutritious foods and I’ll focus on the adding of those things.
And the other things you can’t eat after a while. You know, when your body gets really, really healthy you cannot eat junk food. And that’s a beautiful place to be, because it’s very different than fighting junk food.
So, those are probably the two non-negotiables. I’m going to do my meditation every day and I’m going to nourish my body really well every day. Those are non-negotiables.
Guy Lawrence: Fantastic.
Stuart Cooke: And what about, we always say, “motion equals emotion” and we love to get off our seats.
Jon Gabriel: Yeah, yeah. So, we didn’t talk about exercise. So, let’s talk about exercise for a moment.
Guy Lawrence: Sure. Go for it.
Jon Gabriel: From the perspective of survival. So, how fat or thin your body wants to be and remember how we talked about how you’ve got this sort of survival program in you to force you to gain weight if you’re in a famine, right? You’ve got another survival program in you that forces you to get thin if your body thinks that you need to be thin in order to be safe. I call it the “get thinner, get eaten” adaptation. And so, let’s imagine, so when you get the theory of it then exercise, how to apply it to exercise, is automatic. It just makes sense.
So, the theory is that if you were; if you want to get; if you were living thousands of years ago in an island, where let’s say where you had all the food in the world. It’s all healthy and real live fruit. You can eat all you want. So, you’re not having a famine, right? So, you don’t have that famine stress saying, “Hey, we need to hold to the weight.” And it’s warm; so you don’t need weight for, to hold on to, you know, protect you from the elements. So, you don’t have those stresses that would make your body want to be fat.
And let’s imagine that you lived outdoors, in the jungle, 10,000 years ago and every couple of times a week tigers would run out and they would chase you. And if you weren’t lightning fast, you were dead, right?
Now, that’s a different stress. It is a stress too, but it’s not a chronic low-grade inflammatory stress. It’s a 30-second life or death stress. That 30-second life or death stress changes your body’s chemistry. It makes you very sensitive to the hormone leptin and you start melting fat, because your body says, “Hang on. Forget about everything. If we’re not thin, we’re dead.”
And so, you can replicate that with exercise. And the way to replicate that with exercise isn’t the traditional 40-minute power walk, seven times a week. Because if you were living outdoors and chased by a bear all of sudden, you wouldn’t got for a 40-minute power walk, right?
Stuart Cooke: Yeah.
Jon Gabriel: You would run for 10 to 20, 30-second maximum, and you would either be eaten or you were dead.
Stuart Cooke: Yeah. Yeah.
Jon Gabriel: Now, so, if you apply that to exercise, what works really, really well is, let’s say you’re gone for a 20-minute walk or whatever, walk leisurely and enjoy it. But every once in a while, for just ten seconds, move as fast as humanly possible and imagine you’re being chased by something. It’s life or death. Because your brain doesn’t know, the survival brain doesn’t know there’s been a real or imagined experience. You imagine that, the weight just melts off of you.
And you don’t have to do this. It’s not about calories in/calories out. It’s about getting your body to want to be thin. So, that actual 30 seconds, you’re not burning much calories in that 30 seconds, but the hormonal changes that take place are forever, because your body goes, “Stop everything. If we’re not thin, we’re dead.”
So, that’s the way to apply it and you, and so when I work with people, I say, “Do this a couple of times a week. Two times, three times max. Exercise for a maximum of 10, 20 minutes, but within that period you need the ten seconds all out.”
And so, when you look at also the high intensity types of workouts that they have, they measure the on and the off, so 30 seconds on, 30 seconds off or a minute sprint, minute rest. I don’t care how long you rest. I don’t care about keeping your heart at a minimum heart rate or a fat burning range, I don’t care any of that. I don’t care about fat burning during the exercise. I just care that when you do that ten-second sprint or 20 second, you are life or death. You are all out, because that’s what’s going to create this specific stress that’s going to make your body say, “We need to be thin.” And it’s all about getting your body to want to be thin.
Stuart Cooke: Excellent.
Guy Lawrence: Fantastic.
Stuart Cooke: Perfect.
Guy Lawrence: Mate, we have one more question that we ask everyone on this show. And what’s the best piece of advice you’ve ever been given?
Jon Gabriel: To follow your heart. Because I think there’s a part of us that knows why we’re here and knows our life’s purpose. Knows the future. Knows all of that. It’s communicated through our heart.
And a lot of times we don’t want to listen now, we want to listen to this and it says, “No, no, no. We don’t have time for that. We got other things we’ve got to worry about. Blah, blah, blah.” It’s got all those voices, “I’m going to take care of you, blah, blah, blah.”
But this other voice is going to always push you in the right place at the time. And so I say, whenever you can listen to that voice.
Guy Lawrence: Now, that’s perfect advice and that’s something I can relate to, mate. I think, yeah, fantastic.
Jon Gabriel: Awesome.
Guy Lawrence: Jon thanks so much for it all. So one last thing.
Jon Gabriel: Oh, yeah.
Guy Lawrence: Where can people get more of Jon Gabriel.
Jon Gabriel: Yeah. You just go to TheGabrielMethod.com. So: TheGabrielMethod.com. There’s hundreds of pages of free information and we’re always doing, like, we’re doing a meditation for weight loss challenge coming up and we’ve got all kinds of visualizations you can listen to and podcast information. So, it’s a good place to check out.
Guy Lawrence: Awesome. We’ll link on the show notes as well.
Jon, thank you so much for coming on the show …
Jon Gabriel: My pleasure.
Stuart Cooke: Yes, thank you. A wealth of information and I just cannot wait to share it. Thank you so much.
Jon Gabriel: Excellent.
Guy Lawrence: Good luck to you Jon. Thank you very much.
Guy:Inflammation; a word we hear often when it comes to our health, lifestyles and exercise regime, but do we really know what it is?
For me personally, I keep inflammation well on my radar when it comes to the food choices I make, my exercise recovery tactics, stress reduction and getting a good nights sleep. When it comes to ones health, I believe it’s one of most important words you’ll ever hear and it’s something you REALLY need to understand so you can make the right choice to reduce the effects in your daily life (especially as we get older). For the sake of 3 minutes of your time, you will hear Dr John Hart share what is probably the best description of inflammation I’ve heard!
What are your inflammation reduction tactics? Would love to hear your thoughts in the comments below…
Dr. John Hart: Yeah. I think just sort of the big picture is that the things that cause degen; the main thing that causes degeneration and deterioration and aging of the body is inflammation. And the single major source of inflammation is an unhealthy gut in most people. So, by correcting the gut, then you can minimize the inflammation in your body, which then decreases the degeneration and the decay in your body.
Guy Lawrence: Yeah.
Dr. John Hart: So, I’ll just talk a bit about inflammation, because everybody has heard about the word, but don’t have a picture of what it means.
So, we have the ability to mount an acute inflammatory response, in a local part of the body, in response to the things that used to kill us. The things that used to kill us were infections and trauma.
So, it you get a local infection or you get trauma in a part of your body, you will set up an acute inflammatory response to deal with it. And what happens is your blood vessels dilate, so more blood goes to the area and that’s why it looks redder and feels warmer. And when the blood vessels get leaky, so cells that have transported into that area can get out of the blood vessels and at the same time fluid leaks out with it, so the area swells up and those cells then go around and they eat the infectious agent, whether it’s a bacteria or fungus or parasite or whatever or they eat the damaged tissue. Now the cells come in and repair the damage. And then once it’s all fixed, it all goes away.
So, that redness, swelling, heat, pain is fixing the problem, hopefully and then once the problem’s fixed it all just settles down. So, that’s an acute local inflammatory response, a really good idea to do with infections and traumas that used to kill us.
But nowadays we’ve controlled infections. You know we know about food preparation and food storage and waste removal and antibodies and vaccinations, so infections are not big killers any more. And we’ve got our environment pretty well controlled.
We don’t have dinosaurs and tigers and people with clubs and spears. We’ve got occupational health and safety, so traumas not a big killer any more.
Now, 70 to 80 percent of people die to chronic degenerative diseases, which is diseases that are caused by this inflammatory process being turned on a little bit by the whole body, for decades.
Stuart Cooke: Right.
Dr. John Hart: So, the chronic degenerative diseases are caused by chronic low grade inflammation and that’s caused by a whole lot of things triggering off a little bit of this inflammatory process. And so, if you want to have a long healthy life, you want to have low levels of inflammation.
We’re all way more inflamed than we were a thousand years, when we were running around the jungle, touching the ground, out in the sun. Pulling the fruits right off the tree in season. Drinking fresh water. Physically active. Relatively low stress. Sleeping from nine to twelve hours in the back of the cave. Now, that’s what the body expects.
But the current lifestyle is totally different. We’ve got the same body, but we’ve got a totally different environment that we’re asking it to live in, and it’s not getting what it needs. And all these things that it’s being exposed to or things that it’s not being exposed to that it expects are triggering off this inflammation in the body that causes damage.
Guy Lawrence: Got it. What you’re saying then is if your gut is not operating correctly, you’re constantly going to create low-grade inflammation.
Guy:Bare with me here… If someone was eating a quick and easy microwave meal for lunch and one day decided to replace that with a non-organic beef salad instead, I think it would be fair to say that’s a step in the right direction… right? What about those that eat the non-organic beef salad on a regular basis and then decide to have an organic version… the right step? Of course!
But what about the family with five kids to feed, or the parent that just lost his job and needs to tighten the financial reigns… then what? Personally I think you have to make the most of what you’ve got and work towards constant improvement over time. Everyone’s circumstances are different and you have to adjust accordingly. That doesn’t mean excuses, it just means being practical and looking for the best ways to make the most of your circumstances. So if you want to find out cost effective ways and strategies of how and what organic foods to shop for, then read on, as this is a fantastic post by naturopath Lynda Griparic on being street smart with your organic food. Over to Lynda…
Lynda: Do I need to eat organic is a question that I get asked very often. In fact it is one that I have asked myself from time to time as well.
Let’s start with what “Organic farming” actually means. Put simply it is a label given to food that is produced without synthetic chemicals such as fertilizers, pesticides, hormones, antibiotics, modified organisms, nanomaterials and human sewage sludge.
The benefits to eating organic foods are less exposure to these harmful pesticides and other disruptive chemicals. An interesting fact is that on average organic foods are 180 times lower in pesticides than the conventional types. Eating organic also ensures that we are not getting any genetically modified ingredients.
Plants and animals are exposed to many chemicals such as antibiotics, hormones and pesticides to accelerate crop production, boost quantity and weight and ward off nasty agricultural pests and bacteria. Animals are often fed antibiotics and hormones (estrogen and testosterone) to accelerate their weight and growth. As you can imagine if they are lethal and toxic enough to kill pests and interfere with natural growth rate then they could only be causing harm in the body of a human.
Humans accumulate toxins as do animals predominantly in fat (Adipose tissue), where they remain and disrupt many bodily systems such as the nervous system, digestive system, immune system and reproductive system.
The following list is not conclusive but will give you a taste of how these toxins can affect the body and mind:
Hormonal imbalance; early puberty, ovarian cysts, breast enlargement
Leaky gut and the digestive consequences that arise from this
In a perfect world consuming everything organic would be ideal, but is it really realistic on a cost front?
For most, probably not. At times during our lives certain situations may cause you to re-evaluate your spending, such as a change in working environment, pregnancy, a new addition to the family, athletic competition, retirement or illness.
The good news is that while there are certain foods I would not consume unless organic, there are many conventionally grown foods typically lower in harmful chemicals. If unable to go completely organic, go conventional with these foods. Eating well does not need to send you into debt. It really is possible and well worth the effort and attention when choosing food.
Foods I ALWAYS Have Organic
dairy (cheese, milk)
The pesticides, antibiotics, hormones and other chemicals that these animals are exposed to accumulate in their tissues, for the most part in their fat. If they eat it, so do we.
Fruits & Vegetables
The Environmental Working Group (EWG), a US health and environmental research organisation has put together a couple of lists called The Clean 15 and Dirty Dozen. They are useful guidelines that can actually reduce your exposure to pesticides by almost 90 percent. Although these are lists based on farming in the USA, the non-organic practices in Australia are similar so for the most part this content is a good “guideline”.
The Dirty Dozen Fruits & Vegetables List:
kale (newly added)
zucchini * (newly added)
* added to the list because they relate to Australia in particular.
In general fruits that have a thin, delicate, skin are extremely unprotected and are exposed to a medley of chemicals used in farming. Peaches, apples, grapes, blueberries and nectarines are an example and are considered one of the most “dirty” fruits if non-organic.
Unfortunately even scrubbing the skins of fruits such as apples does not remove all of the chemical residue and peeling the skins off removes valuable nutrients found in the skin. It is a similar story with vegetables. Vegetables such as celery, spinach, kale and capsicum either have thin or no protective skins which make them more vulnerable to the effects of toxic chemicals.
A sad side note about grapes. Their thin skins do not protect them from chemicals and sadly this extends to wine as well. Studies have shown that up to 34 different pesticides can be found in wine. Sigh!
The Clean Fifteen Fruits & Vegetables List:
Fruits and vegetables on the Clean 15 list need minimal exposure to chemicals in order to thrive. Low concentrations of pesticide residues have been found on these vegetables.
How can you reduce exposure to pesticides and chemicals found in food?
Ensure that you consume purified water.
Grow your own vegetables using organic methods.
Help your body detoxify well and remove chemicals by nourishing your gut flora. Click Here to find out how.
Move your bowels every day to help remove inflammatory toxins.
Buy organic or chemical free foods from your local farmers markets. They are often cheaper and if you purchase at the end of the day you may be able to snag a better price.
Wash fruit and vegetables thoroughly using a fruit/veg wash. I use EnviroClean by EnviroCare.
Peel non-organic vegetables and fruit or remove the outer leaf layers.
Trim visible fat from non organic meats as most of the toxins live in fat.
Enjoy some meat free days.
If you are time poor, buy fresh, local, organic or chemical free produce online from ethical companies.
The online food produce company I personally use and highly recommend to patients is Ooooby. Ooooby is an acronym for Out of Our Own BackYards. Oooby finds local, seasonal, organic or chemical free foods and deliver it straight to your door. Aside from being highly affordable I appreciate knowing how much I spend on groceries weekly which helps me budget well.
I simply love their ethics as they ensure all of those involved in the supply of the fresh produce are fairly rewarded and that farmers get 50% of the total retail value. There is also a note in your box highlighting where the food has come from (location and grower), allowing a deeper connection and appreciation between consumer and farmer. It truly makes me feel great to support local businesses. It is win-win really as my loved ones and I benefit by eating well and it frees up valuable time that I can spend doing the things I love.
As you can see there is a lot to consider when prioritising what foods should be organic. I have not even touched on fish; farmed, genetically engineered versus wild and sustainable. This topic is big enough to be it’s own blog post.
My parting words to you are, rather than let this information generate fear within you, let it empower you to make better choices for your health and remember that humans do not live in a sterile bubble. We like to socialize from time to time where we may not have control over what is dished up for us. However if you do your best where you can, your body and mind can allow for a few sneaky toxic culprits and will be in better condition to deal with any harmful side effects should they occur.
Lynda is a fully qualified Naturopath and Nutritionist with over 13 years of experience in the health industry.
Lynda specialises in detoxification and weight loss. She has extensive experience in running healthy, effective and sustainable weight loss programs and has expertise in investigating and treating the underlying causes of weight gain and metabolic problems.
If you would like to book a consultation with Lynda, CLICK HERE
Angela: Willpower can be hard thing for a lot of us. Sometimes we do things automatically without much thought. Are you finding it hard to stay on the wagon and when you fall off it’s hard to get back on?
I truly believe if you get your mindset right you can achieve anything. If you are finding it hard to achieve your goals, health or otherwise, this is a must read post by Amy. She is a Strategic Psychotherapist, Clinical Hypnotherapist and Coach. As you can see you are in great hands! Over to Amy…
Amy: So you’ve decided its time to get fit and drop those pesky 5 kilos once and for all. Or perhaps you’ve reached a certain level of health but seem to have plateaued.
Maybe since becoming a parent you’ve been too exhausted or perhaps your job is so demanding that your best intentions go out the window. Or maybe you’re just in a rut or you just don’t seem to be able to stick to a routine.
If any of these sound familiar, then there’s some GOOD NEWS. And it’s this:
You do know how to stick to a routine very well (true!). It’s just that you perhaps haven’t yet defined and committed to the one that best serves you.
So what if all you needed was a toolkit of new cognitive based knowledge and skills that ensured that your tailored exercise and nutrition routine became as normal and effortless as showering or cleaning your teeth every day?
To understand how this is absolutely doable for you, let’s just talk a bit about the inner workings of that wonderful and sometimes mysterious organ of ours, the brain specifically in regards to willpower.
We rely on willpower more times a day than we could count to help us decide if we will do something, wont do something or want to do something. Our willpower comes from our prefrontal cortex, which is one capacity that separates us from other animals.
The prefrontal cortex is significantly responsible for our ability to control our behaviour. And we really can (YOU really can) jig this in your favour. You see our prefrontal cortex houses our ‘self control muscle’. Whilst it can do a wonderful job it does get compromised by our stress levels, which are, let’s face it, sky rocketing these days.
Changing your cognitive behaviour
So what can you do to ninja this scenario? Like many elite institutions including Yale and Stanford Universities in the US,
a) you could and should support your ‘self control muscle’ by managing your stress levels through mindfulness and/or meditation (whatever techniques work best for you) and
b) refining your unconscious cognitive patterns using evidence based therapeutic techniques like clinical hypnosis and strategic psychotherapy (if you want to know more let’s chat!)
It’s interesting when we realise that each one of us has our unique cognitive style or blueprint.
And did you know that these are arguably essentially set into our unconscious faculties by the time we are 7 years old based on key influences like our family and social environments?
The really scary bit is that these cognitive or mental patterns influence how we habitually perceive, interpret and respond to the world for the rest of our lives UNLESS we actively choose to refine them!
So the question to ask yourself is – are you going to be one of those many who do not look under the hood or does the idea of creating your life by DESIGN rather than by DEFAULT interest you more?
Top 3 Reasons That Could Be Holding You Back
Do you wonder why you’re not (yet but soon will be) hitting the mark? By the way, the great athletes have always known these secrets…..
We operate from an emotional frame i.e. let our feelings dictate our behaviour.
We don’t have the optimal process in place to support our desired outcomes – the right steps. We respond from a place of present orientation (the now state) rather than factoring in the (major) importance of our desired future outcome.
So let’s flesh these out….
1. EMOTIONAL FRAME
When we let our emotions decide what we do: we stay in bed where it’s warm and cosy rather than get up, get out and get moving; we buy that sweet treat to help push us through the mid afternoon slump rather than go for a walk around the block, do 20 star jumps or close the door and meditate.
So how can you ninja this? It begins with the art and science of observation.
The first step is to commit to monitoring your responses during the day. You can have fun with this and consider yourself a PIY (Private Investigator of Yourself)! We’re all busy so this can be challenging but even if you can commit to doing it for an hour a day it will make a difference. A journal comes in handy here. Notice the thoughts, situations and feelings that most affect you negatively. Why? Because these negative responses move us into the ‘fight or flight’ mode of operating. This response served us very well when we needed to avoid being eaten by predators a while back however these days this mode just zaps our adrenals and negatively affects our physiology across many of our body systems.
The key is once you become more aware and therefore in control of your behaviour you will have the space to consciously make decisions according to your values rather than your feelings or old automatic patterns.
2. THE RIGHT PROCESS
We need to combine a solid process for our goals with desire and motivation if we are to complete the success equation. Desire without skill will not get you where you want to go, nor will skill without desire.
Often people have some sort of a process but it’s too vague or unclear. For instance, ‘I commit to exercising 3 or more times a week’. This is a nice idea but unless your process is more specific and measurable and therefore makes you accountable then your results will be mediocre at best. The right process can be as simple as:
10 minutes of breath work and stretching as soon as you wake each day
A 15-minute walk around the block each workday (perhaps at the 2pm slump)
6-7am Monday, Wednesday and Friday – a Crazy Awesome Fitness Session
9am Sunday mornings – a cliff walk with a friend, swim, surf or yoga class
When you schedule your ‘Ninja Action Plan’ into your diary it becomes a given rather than a negotiation less of course the occasional unavoidable situations like when the dog really did eat your runners!
The same of course goes with nutrition. If your process and steps for maximizing your health through nutrition are clear then you’re far more likely to stick with them. Instead of “I want to eat less sugar and drink less wine’ perhaps you could develop a weekly meal plan, shop up and cook up every Sunday and let Saturday be your ‘free’ day where you can eat and drink whatever you want.
There is no substitute for preparation. If you have a healthy snack on hand when the hangers (‘hungry angries’) strike then you wont find yourself regretting a ‘would you like that fries with that?’ oopsie!
Hot tip – schedule all this goodness into your calendar. Have fun experimenting with creating your own daily routines that are both realistic but also stretch you to a higher grade of living.
3. FUTURE ORIENTATION
The final key is something that elite performers in sport, business, the arts or any field are well attuned to; They have their eye very firmly on the prize.
An athlete’s goal to win Olympic Gold – future orientation – encodes all of their present behaviours including not allowing any feelings of resistance to rule their actions or inactions. I can guarantee you they don’t feel like getting up at 4am six mornings a week to bust out laps for hours but they do it anyway. Day in. Day out. Their coaches help to ensure that a rock solid process for goal attainment is in place.
Being completely committed to a goal means that your chosen and passionately desired future becomes the source of your present actions. When you focus in this way you are innately driven to do what needs to be done regardless of the challenges that cross your path. This is where coaches and therapists can have a massive influence by helping to define the goal, lock in the process and be both your No. 1 cheer leader and critic so that the desire, commitment, steps and ability are all there. This puts the future outcome front and centre. Exactly where it needs to be.
I hope these insights have sparked your interest in just how powerful your mind really is and what you can achieve as many of my clients have discovered. I encourage you to steal some precious time to ask yourself some simple but profoundly important questions. Who do you want to become? What do you need to get there? Do you have clear goals or do they need re-thinking?
If you need help trouble shooting or optimizing your health goals (fine tuning those Ninja skills) I’d be delighted to support you in making real change. Change facilitation is always far more effective and fun when you don’t try to go it alone.
Using the latest in neuroscience we can refine your cognitive patterns so that you operate from a set of values that support you both consciously and unconsciously.
Exercise and good nutrition can and should be strengthening, energizing and empowering components to your balanced and fun-filled life. With the right approach optimal health is very achievable.
So keep moving, learning and enjoying the process. Amy :)
Amy is a Strategic Psychotherapist, Clinical Hypnotherapist and Coach. She is passionate about helping people not only feel better but also do better.
She is also a busy mum and a tragic disco music fan.
Children have tons of energy and often it can be a struggle finding healthy snacks for kids. They spend much of it running around, playing, and doing other physical activities. The little ones seem to have far more fuel in their little tanks than full-grown adults do, but even the most active kids need to replenish that lost energy through snacking.
Not All Snacks Are Created Equal
Snacking refers to eating small amounts of food multiple times throughout the day for the purpose of staying satiated and energized. When most people think about snacks, foods like pretzels, crackers, chips, candy bars, granola bars, nuts, and fruit often come to mind. While really any food would serve the purpose of providing calories and energy, not all snacks are created equal. Many popular snack choices are rather unhealthy for a number of different reasons.
Healthy Snacks vs. Unhealthy Snacks
Choosing the right snack for your kid isn’t always the easiest thing to do. Most children already know what they like and don’t like, so getting them to try something new and unusual can be a bit of a challenge. On top of that, most junk foods taste great, so it can be hard to steer your young ones away from them. However, there are many healthy snacks for kids on the market, and here’s what you should look at before making any purchase
Quality of Calories (Not Quantity)
The number of calories in any snack product will tell you how much energy it provides. Unfortunately, not all calories are the same. In unhealthy snacks, such as potato chips and candy bars, most of the calories come from trans fats (vegetable oils) and processed carbohydrates. Instead, for them to be healthy snacks for kids, they should be made of quality macronutrients of protein, complex carbs, and good fats.
Unhealthy snacks often contain way too much sugar. Anything sweet, from cookies to fruit juices, are going to be full of it. What’s even worse is that the processed carbohydrate content is high too, which makes this double trouble and plays havoc on your kids blood sugar levels!
When it comes to kids’ health, protein plays a very important role. Proteins aid in muscle building and recovery, and getting plenty of them is essential for young children since they are rather active. If you want your children to grow up strong, have them snacking on foods high in protein.
Artificial Flavouring & Additives
Common junk foods are highly processed and contain all kinds of unhealthy chemicals. Preservatives, food colouring, artificial sweeteners and more do more harm than good for a growing child. As natural as possible is the way to go.
Ideal children’s snacks should be packed full of vitamins and minerals that promote growth and good health. Anything low in nutritional content should be overlooked.
If you’re looking for a healthy and delicious snack that your kid will love to gobble up, Monkey Bites by 180 Nutrition is an excellent pick. Made entirely from whole, natural ingredients, these little power bars are high in protein and good fats. Your kids will stay full and fit with Monkey Bites.
Watch the full interview below or listen to the full episode on youriPhone HERE.
Our awesome guest today is Dr. Peter Brukner who is currently the team doctor for the Australian cricket team.
His impressive resume includes being team doctor to four Australian national teams – swimming, hockey, athletics and soccer. He has also worked with professional AFL and English Premier League teams such as Liverpool FC, experienced US college sport at Stanford and been part of Olympic, Commonwealth and World Uni Games as well as numerous World Championships.
The Full Interview with Dr Peter Brukner of the Australian Cricket Team
In this episode we talk about:
Peter’s journey from a low-fat to a high-fat diet
Why many of the Australian cricketers have adopted this style of eating
How it’s reduced injury risk and improved recovery
Why starving yourself to drop weight is not the way forward
When we should be applying a low carb’ strategy to improve health
Peter’s appearance in the documentary Cereal Killers 2 Movie: Run On Fat
Guy Lawrence: Hey. This is Guy Lawrence at 180 Nutrition and welcome to another episode of the Health Sessions. Our awesome guest today is Dr. Peter Brukner. Now, he’s recently been the head of sports medicine with the Liverpool Football Club, which is pretty awesome, and he’s currently the team doctor for the Australian cricket team.
Now, I first met Peter at the Low Carb Down Under event a few months ago, where I got to share the stage with him, and it was; he’s just a top guy and we’ve been very keen to get him on the podcast since we met and fortunately we were lucky enough to have him on the show today.
So, we cover all sorts of topics from obviously eating low carb and high fat, but how that’s influenced his life. He talks about the Australian cricket team and also the movies coming up. The documentaries of Cereal Killers and Cereal Killers 2, Run On Fat. So, we dig deep into those.
Now, I will say the Skype audio does drop in and out slightly, but sometimes there’s not much we can do about technology. But ultimately the information’s there and you will certainly still get a lot out of it, so, just to give you a heads up on that.
And of course, if you are listening to this through iTunes, a simple just subscribing to our podcast and a little review, leaving a review, does wonders for us because it helps us get the word out there. We really appreciate it and we’re getting a lot of people listening to our podcasts now, so that will just continue to help spread the words. It’s always appreciated.
And of course, you can come over to 180nutrition.com.au and yeah, hang out there as we’ve got a wealth of information, including a great free book. It took me quite a while to write actually and that’s a great place to start if you’re feeling a little bit overwhelmed with all this information.
But, yeah, of course, go through the other podcasts. We’ve got much more awesome guests and we some very exciting guests lined up for the future. But for now enjoy the podcast with Peter and we’ll see you soon. Cheers!
Guy Lawrence: So, hi. This is Guy Lawrence. I’m joined with Stuart Cooke. Hi, Stewie; as always.
Stuart Cooke: Hello.
Guy Lawrence: And our awesome guest today is Dr. Peter Brukner. Peter welcome to the show. Thanks for coming on.
Peter Brukner: XXunintelligibleXX [:02:11.6] My pleasure guys.
Guy Lawrence: Ah, there it goes. Frozen. Great start to this show. There we go. He’s back. Excellent.
So, just to get the ball rolling, Peter, would you mind just sharing to our listeners and ourselves a little bit about yourself and why we’re super happy to have you on the show today. I’m very much looking forward to this.
Peter Brukner: Well, I don’t know why you’re super happy, but I’m a … ;)
My name is Peter Brukner. I’m a sports and exercise physician. So, I’m a medical doctor who is specialized in sports medicine and I’ve been practicing sports medicine for 30-odd years, and obviously I started when I was a baby, and I’ve been working, both in a medical practice in Melbourne; I’m born and bred in Melbourne; a medical practice in Melbourne at Olympic Park. I set up a sports medical there about 30 years ago and that’s still going strong. And over that period of time I’ve worked with a number of sporting teams; AFL teams, various Olympic sports.
I’ve done, I think, five national teams now. I’ve done swimming, hockey, athletic soccer and cricket. The last few years I did the Socceroos, the Australian soccer team, for the South African World Cup and the three years leading up into that.
From there I went to Liverpool in England to be the head of sports med XX technical glitch[:03:36.3 to :03:40.1] and after a couple of years there I went to the Australian cricket team and I’ve been the Australian cricket team doctor for last two years.
Yeah, obviously we’re in the middle of a busy summer of cricket, which has been pretty emotional and stressful, I have to say, but, anyway, we’re getting there and the guys have been terrific and we’ve had a pretty successful summer so far.
Guy Lawrence: Excellent and the World Cup’s just around the corner.
Peter Brukner: Yeah. Yeah, we’re gearing up for that now. The test series is finished and we’ve done colour for the players, on the colour clothing now, and we’ve got Tri-Series against India and England as a sort of warm-up games really and then the real business is the World Cup in February and March. Gives us a few weeks off after that and then we go off to the West Indies and then to England for another extra series. So, it’s a big few months ahead for the Australian cricket team and for their doctor, I guess.
Guy Lawrence: Wow! That is a busy season.
You’ll have to forgive Stu a little bit when it comes to cricket, because I think he gets confused between cricket and baseball. That’s how much he knows.
Stuart Cooke: Yeah, thank you. Thank you for that, Guy.
Guy Lawrence: That’s all right.
Stuart Cooke: Always good. Always good. I wasn’t lucky enough to be born in Wales or unlucky enough to be born in Wales; one of the two.
I was interested, Peter, in the questioning of diet, as well and how does that come into sports medicine? I always thought nutrition was almost a kind of, another route completely.
Peter Brukner: Well, I mean, we like to sort of adopt a holistic approach really. I mean, I think as sport medicine physicians we’re responsible for the complete health of the athletes and so obviously nutrition is an important factor in that. I mean, I wouldn’t say, you know, all of my colleagues are interested in nutrition, but certainly some of us are and I’ve always had an interest in nutrition.
In fact, I wrote a book, I co-authored a book with Karen Inge, a well-known Melbourne dietitian, about well, the late ’80s, I think, called Food for Sport, it was only the first of a specialist sports nutrition book in Australia.
So, but in a way I sort of; for a long time I sort of lost a bit of interest in sports nutrition really. Because it became a bit; well, I won’t say “dull” but I mean, basically it was just: Eat lots of carbs and drink lots of sugar-based fluids and that was it. And for 30 years that’s basically what we’ve been doing until more recently. We’ve been challenging that.
Guy Lawrence: Yeah. What made you first question it, Peter? Because when we met at the low carb talk and spoke, you certainly had a change of thinking around that over time.
Peter Brukner: Yep. Yes. Yeah. Well, I think sometimes you’ve got to re-examine your ideas. Someone once said that 50 percent of everything you get taught in your medical course later turns out to be wrong. You’ve just got to work out which 50 percent that is.
Stuart Cooke: Oh boy.
Peter Brukner: But, no, I guess I first started to question the whole nutrition thing when Tim Noakes came out, sort to speak; no he didn’t come out in the normal way, came out that he switched from being a carb-dominant advocate to being a XXtechnical glitchXX [:06:56.4] … and adopting a low-fat, high-carb, I meant, sorry, a low-carb, high-fat philosophy. And Tim Noakes, as you obviously know, is a very world-renowned sports scientist, sports clinician from Cape Town and I’ve known Tim for 20 odd years and we’ve spoken at numerous conferences together and so on; and Tim was someone I always admired as having a great mind. And he always challenging, you know, a lot of traditional beliefs and in most cases he’s been proven right.
So, when he sat us down to talk about this, both from his own experiences and from those of his patients, I sort of “Oh, gee, you know, that’s interesting.” I… normally I would totally ignore… I mean, like many people I hated the idea of fad diets and celebrity diets and you know, this actress or singer or sportsman is on a particular diet now and I just XXtechnical glitchXX [:07:51.7 to :08:03.8] … to make me think, “whoa, I need to XXtechnical glitchXX [:08:05.2 to :08:08.1] …
I bought Taubes book, Good Calories, Bad Calories, and read the book and it was the most interesting book, I think, I ever read. I just couldn’t believe what I was reading and it just blew me away and I was sort of XXtechnical glitchXX [:08:21.8 to :08:29.1] …
… interesting thing about that book and talk XXtechnical glitchXX [:08:31.1 to :08:32.8] …
… Taubes book and so on, is that they, the low-fat, high-carb arguments, but they also explain the politics of how the low-fat argument basically won out 30 years ago for reasons that were not particularly based on science, but more on politics and economics and so on and so on. And you start to understand, you know, maybe that’s not right and I finished reading that book and I just sort of couldn’t believe it. I thought, “We couldn’t possibly had this wrong all this time, surely? All these great minds and so on couldn’t have gotten this so wrong.” And I certainly XXtechnical glitchXX [:09:10.8 to :09:15.4] …
So I just decided to try it out myself. So, I decided to go a low-carb diet. So, at that stage I’d just turned 60, which was the age that my father had developed type 2 diabetes, so it was in the back of my mind that I didn’t particularly want to go down that track because he just died earlier this year and I’d seen all the problems that he’d had over 20, 25 years or so. And I was, you know, I was supposedly healthy, I had eaten what I was supposed to eat. I would do low-fat this and low-fat that and didn’t have too much in the way of fatty foods and yet probably over a period of 20 years I’ve put on 10 kilograms, 12 kilograms, about half a kilogram a year just steadily and the kids started to, you know, poke me in the guts and say, “Dad, how about it?”
So, I was a bit overweight, probably not morbidly obese, but I was certainly overweight and XXunintelligibleXX [:10:16.5] and I was about sort of borderline overweight/obese. So, I thought, “Well, what the heck, let’s see, let’s see how it goes.”
So, I started. I did a whole lot of blood tests the day I started just so I could follow my progress and I’m went pretty cold turkey low carb for 12 weeks and XXtechnical glitchXX [:10:36.7 to :10:38.5] …
So, I was basically losing pretty much a kilogram a week, which was very rewarding. I mean, you know, you eat this way and you sort of have your doubts and your concerns and so on and then you look at the scales every week and you lose another kilogram. You think, “Wow!” That’s pretty reinforcing and pretty good. So, that made it it quite easy to do in a way.
And then after 12 weeks everyone started to say, “You’re looking a bit thin in the face and you know, maybe you’ve gone too far.” So, I sort of just backed off a little bit and wasn’t quite as strict with my carbs, and so, now I’ve basically maintained that over the last couple of years. Pretty much, you know, not really having many carbs at all and not totally obsessing about it, but basically not eating …
Guy Lawrence: Keeping away carbs. Yeah.
Peter Brukner: … carbs …
Guy Lawrence: And Peter, how do you feel since like …
Peter Brukner: I feel great. Yeah.
Guy Lawrence: Yeah.
Peter Brukner: You know, I feel really good XXunintelligibleXX [:11:31.7 to :11:34.4] …
… and I’m certainly keeping the weight off. I’ve put on maybe a kilogram or two since then. I kept the same weight and I’ve been feeling really good. I’ve found it enjoyable eating. You know, it’s a sustainable diet. So, I’ve managed to keep eating XXunintelligibleXX [:11:50.8] …
And the other thing that you really notice, is that you’re not nearly as hungry.
Guy Lawrence: Yeah.
Peter Brukner: I mean, in the old days I had my cereal for breakfast, you know, like everyone else, I’d get to about 11 o’clock in the morning, you know, and start feeling, “Oh, is it lunchtime yet?” I was starved. But now I don’t even have lunch, you know. Most of the time I just grab a handful of nuts or a bit of cheese or something during the afternoon. But, basically I don’t feel hungry until dinnertime.
So, that’s made a huge difference to my energy levels. I’m much more level during the day. I don’t have the ups and downs that I would have had in the past. So, yeah, I feel very good about it. My bloods have all improved and my triglycerides, which were quite high, have come down enormously. My insulin’s come down. My HDL cholesterol is going up.
So, you know, all the things that I think are important, particularly triglycerides and HDL, have improved significantly. I had a mild case of fatty liver that had been picked up in a blood test some years previously that I hadn’t worried too much about, that all of a sudden that’s disappeared too. They’ve gone back to normal, my liver test as well. So, all aside, I’m pretty positive about it.
Guy Lawrence: Fantastic.
Stuart Cooke: Wow.
Would you say, are you fat-adapted while still eating smaller amounts of carbohydrates, so would you say that you’re operating in ketosis?
Peter Brukner: No, I’m probably not in; I’m probably occasionally ketosis. But, I think I’m one of these people who struggle to get into ketosis, because even when I’ve been pretty strict, my ketones have not, when I’ve measured my ketones, they haven’t been that high. So, I think I’m just fat-adapted; I’m running mainly on fat …
Stuart Cooke: Right.
Peter Brukner: …probably have a little bit of carbohydrates in vegetables and nuts and some dairy. But I don’t get obsessive when I measure the amount of grams of carbohydrates, but I guess I’m somewhere around 50 grams a day of carbohydrate. But everyone has their own sort of ideal level of carbohydrates. I think most young people can probably tolerate significantly larger amounts of that.
Guy Lawrence: Yeah.
Peter Brukner: I think a lot of us in mid-life should become insulin resistant to a certain degree. We’re the ones who really benefit from reducing the carbs significantly.
Guy Lawrence: Yeah.
Stuart Cooke: That’s fascinating.
Guy Lawrence: And thanks to people like yourself and Professor Tim Noakes, as well, you’re starting to see this being questioned in the sporting fields.
Peter Brukner: Yeah. Well see, carbs have been dominant in sport and all athletes have been obsessed with carbs now for a long time and I think that’s being challenged. I mean, I think; firstly let’s look at an endurance athletes and even ultra endurance athletes, I mean, fat is a very good fuel and the problem is that it burns slowly, if you like, XXtechnical glitchXX [:14:51.3 to :14:52.2] …
Stuart Cooke: Yep.
Peter Brukner: … so, it’s almost unlimited resources and the problem with carbs, obviously, is you’re going to XXtechnical glitchXX [:14:57.5 to :15:00.9] …
… I think for endurance athletes who are not; needing to work at a very high intensity, a high fat diet is very, very good, and I think a lot of ultra endurance athletes now have switched to a low-carb, high-fat diet and gained a lot of benefits from it. Especially the sort of ultra marathons; you know all the guys doing these crazy hundred XXtechnical glitchXX [:15:23.5 to :15:25.6] …
… steaks and things like that. But I think; I’m pretty sure that for an ultra endurance and endurance athletes, you know, Ironman, triathlon types, marathoners, that a low-carb, high-fat diet is quite appropriate.
Probably… The feelings is it’s very individual. I mean, there are some people who are absolutely fine on low-carb and high-fat and others who just need to supplement a little bit with carbs.
Stuart Cooke: Yep.
Peter Brukner: But I think by and large; I think most people will, well, not most people, but a lot of people now agree that for endurance, ultra endurance athletes, that it’s XXtechnical glitchXX [:16:04.0 to :15:07.4] …
There’s no doubt about that in my mind. The interesting one is the sort of ultra-intense exercise. Particularly the sort of high-intensity intermittent activities, like in football, basketball, and so on. And that’s very interesting because there are certainly some anecdotal studies and reports that a number of these type of athletes, particularly in basketball in the States and the AFL in Australia, are starting to use the low-carb, high-fat diet, some of them are supplementing. So what a number of teams are doing, individuals are doing, basically going low carb during the week and then come game day they may supplement with some carbs. So, it’s the XXunintelligibleXX [:16:55.5] high philosophy.
But again, that’s very individual. There are other people who don’t seem to need carbs who can still do this high-intensity intermittent activity at full bore, without any carbs at all. So, it’s a little matter of experimenting a bit.
But there’s something happening, especially in the AFL, which I’m quite familiar with, and I know a couple of clubs that are playing around with this. Melbourne is being quite open about the fact that their players have all gone low-carb in the pre-season and seem to be doing well. So, it will be interesting to see they go. They’re a pretty terrible team, so they can only improve. So, whether they XXtechnical glitchXX [:17:31.6 to :17:33.4] or not, I don’t know.
So, I think the jury is still out and as I said, I suspect it’s an individual thing. But I think there are benefits to be gained from training on a low-carb, but I think you need some carbs for the high-intensity actual sporting activities.
Stuart Cooke: What are your thoughts on, the performance aside, the recovery aspect of adopting high fat over high carb?
Peter Brukner: Well, I mean, you know we’ve always had this philosophy that you’ve got to replenish your carbohydrates reserves after exercise, but it’s relevant if you deplete them or if you’re using mainly carbs as your fuel, if you’re using mainly fats that’s obviously not as important,
I still think the protein aspect is the key to recovery. You know you obviously have a lot of muscle XXtechnical glitchXX [:18:20.5 to :18:21.7] …
… for your exercise XXtechnical glitchXX [:18:21.1 to :18:24.2] …
…muscle and I think adequate protein XXtechnical glitchXX [:18:25.8 to :18:27.2] …
… you know, certainly there’s plenty of protein XXtechnical glitchXX [:18:29.2 to :18:30.1] …
… and high fats and a bit of high quality fats and XXtechnical glitchXX [:18:33.0 to :18:35.1] …
… thinking in recovery.
Guy Lawrence: Yeah, right, because I know we; you know you mentioned a couple of times, it’s been helping a few of the Aussie cricketers as well, hasn’t it?
Peter Brukner: Yeah. Well, essentially, I haven’t sort of pushed it at all, but I guess my first two tours with the cricket team coincided; it was in the middle, between those two tours, when I lost all the weight. So, I turned up in India a couple of years ago and I had one say, “Oh, doc. What’s happened to you? You’re half the man you used to be.” So, they took an interest in that. A number of them sort of just took me aside and said, “Look, tell me about it and I’d like to try it please.”
The interesting thing is despite these guys being full-time athletes and high levels of exercise, a number of them used to struggle with their weight; which was really against this whole theme of calories in/calories out. I mean, they’re working, training every day, playing five-day test?[:19:28.1] matches, etc. and still having problems with their weight.
So, a number of them were keen to try and lose some weight, so they decided to adopt the diet and then people like Shane Watson and Mitchell Johnson and Steve Smith and Dave Warner and a couple of the others have all taken on board the diet and all had immediate, sort of good responses to it. They lost some weight; obviously they didn’t have huge amounts of weight to lose, but they all lost between 3 and 5 kilograms fairly quickly and felt very good about it and again, they all vary in the amounts of carbs, from very little to small amount of carbs, particularly on XXtechnical glitchXX [:20:12.0 to :20:16.1] …
… low carb, high fat and they all seem to be XXtechnical glitchXX [:20:21.8 to :20:23.7] …
Shane Watson is a classic example. He’s always had trouble with his weight and I can say it’s the best thing that’s happened to him and the only way he used to be able to drop weight was to starve himself and he could only do it in the off season, because when you’re playing you can’t do that. So, he would sort of be miserable when he was not playing, because he just wouldn’t allow himself to eat and Shane loves his food. So, this has enabled him to still eat and enjoy his food and drop his weight and certainly, you know, at the moment he’s doing pretty well. So, it’s encouraging.
Davey Warner’s the same. He arrived and met with me a couple of years ago, quite overweight. He’d been injured and hadn’t been doing as much as usual and had put on quite a bit of weight and he managed to trim down a number of kilograms. We measure their skin folds regularly with the cricketers and his skin folds have dropped about 30 points in that time, which is a remarkable achievement.
Guy Lawrence: Yeah.
Peter Brukner: And now you see with all those guys having very successful a couple of years now, I’m not sort of saying that’s the only reason, there’s a lot of factors, but I think it has helped them.
Guy Lawrence: With the way you’ve witnessed as well, like a question that just popped in there in terms of inflammation and injury, have you noticed anything, any relationship between increasing the fat and reduction of inflammation?
Peter Brukner: Yeah. Look. I think there’s a fair amount of that evidence now that there are pro inflammatory agents in your carbs and in particular sugars are one of those agents. We certainly had one player who had a very dramatic response to change. He was on quite a high level of medication for an inflammatory-based joint problem and he was on medication that was costing him about $15,000 a year and just controlling his symptoms and he switched to a low-carb, high-fat diet, a pretty strict diet, and within a week he was able to get off all his medication that he’d been on for some time and he’s not had a problem since and he’s been able to double the amount of training he’s done and I saw him the other day and he’s not XXtechnical glitchXX [:22:34.1 to :22:36.2] …
… I saw him the other day and he said, “Yeah doctor, I’m still on the diet. It’s fantastic.
Stuart Cooke: Wow!
Peter Brukner: XXtechnical glitchXX [:22:42.5 to :22:45.9] …
Guy Lawrence: That’s awesome.
Peter Brukner: XXtechnical glitchXX [:22:46.4 to :22:48.5] …
… inflammatory arthritis can be cured by that, but I think you know there are certainly some areas around that it reduces people that have excessive inflammation in some sort of form. So, you know, he’s a big guy, we could have obviously have done the whole diet thing.
Stuart Cooke: Yeah. That’s fantastic and I guess it certainly doesn’t hurt to try this either, does it? Just to see how you how you get on for a couple of weeks.
Peter Brukner: Well, that’s what I suggest to people who come and say, “I’ve got terrible arthritis or some sort of inflammatory disease.” That you give it a go and it’s not going to help everyone, but if you can get off some of the drugs that you require and you get symptom relief with a simple change of diet, then that’s a fantastic result.
Stuart Cooke: Yeah. Excellent. So, from a medical perspective now, your thoughts on sport drinks, given what you know about carbs and everything we’ve spoken about this morning.
Peter Brukner: Yeah. Look, I think sports drinks have been incredibly well-marketed over the years and they’re basically just sugar and water, and with a few electrolytes put in. I think; I don’t think that sugar’s a good thing and I think we’ve got now a whole generation of kids who think that sport drinks are healthy and all they’re doing is putting sugar in. You know, I think that this generation is eating and drinking far too much sugar and I think really the best sports drink is water and that’s maybe with some electrolytes if you need them. But by and large, 95 percent of the time water is what you require to rehydrate you and you don’t need any extra sugars.
Guy Lawrence: Perfect. Yeah.
Stuart Cooke: It doesn’t sell too well though, does it?
Peter Brukner: No, it doesn’t.
Stuart Cooke: It actually does Guy, if you look at the price of bottle water …
Guy Lawrence: Yeah. So true.
Peter Brukner: That’s another of my pet annoyances. What’s wrong with tap water?
Guy Lawrence: Yeah.
Stuart Cooke: Exactly.
Peter Brukner: Yeah. Maybe if you XXunintelligibleXX [24:52.9] it would be different. But everywhere else has got pretty good tap water I think. So yeah, I’m a tap water fan.
Guy Lawrence: Fair enough. Fair enough. The next topic we wanted to cover was the Cereal Killer movies and …
Peter Brukner: Ah yes.
Guy Lawrence: … the documentaries which, you know, you’ve appeared in both Cereal Killers, too. We’re not talking about, as in murders; we’re actually talking about breakfast cereals.
Peter Brukner: Yeah, that’s right.
Guy Lawrence: Yeah. Tell us; how did you get involved?
Peter Brukner: It’s alleged that’s my movie career, but you never know.
Look, it was bizarre really, because I heard about the movie from Kickstarter, which is sort of a web-based funding for small projects such as movies, and I just liked the sound of what Donal O’Neill, that crazy Irishman, was doing. He was basically making a movie about cereal killers, as you said.
So, I contacted him and offered my support and a small donation and then I said, “Good luck with it all.” I said, “If, you know, some of our cricketers are one it and are very supportive and if we can help in any way, you know, let us know.” So, he contacted me and said, “Do you think some of the cricketers would be happy to sort of say a few words to promote the movie?” And I said, “Well, I can ask them.” They were only too happy to do it.
So, Donal came over. We were in London at the time, it was during the last Ashes and he came over and interviewed a few of us; myself and three of the players, and he rang me the next day and said, “Oh, that was so good. We’re going to put it in the movie.” I said, “Why? I thought you had finished the movie?” He said, “Ah, well we decided to reopen the movie for that.” So, they just added a bit to the end of the first movie with a few of the players and myself and so on.
So, that was a bit of a laugh and quite nice. But it’s a, I thought it was a great movie. I mean, he’s a remarkable man, Donal, and he’d never made a movie in his life and all of a sudden has put together a very professional, you know, one-hour sort of movie-cum-documentary. It was entertaining. He’s a funny guy, but a passionate guy with a message to get across.
So, that’s been enjoyable. I’ve been fortunate enough to sort of attend various premieres of the movie around. We had one in Melbourne and then we had one in Cape Town that Tim Noakes was there and Donal was at as well; we had one in London.
So, it was great and it’s been very well-received. It’s not been out in the movie theaters, but it’s available online and I see people have found it; both entertaining and informative.
So, Donal’s just done another one, Cereal Killers 2. Not a very imaginative title, but it covers a lot; a number of things and both Tim and I are in it again.
The main story is about a guy called Sami Inkinen, who is a legendary figure in sort of an Ironman circles, former world champion; bit of a crazy guy. He decided that; he had become passionate about low-carb, high-fat, and he decided one of the best ways to test it out was to do a bit of rowing. And most of us go for a row on the river and we decide to row a kilometer down the river and back. He decided to; he and his wife decided to row a boat from San Francisco to Hawaii. So, which is not exactly your lazy afternoon row. And so, they both did that on a completely low-carb, high-fat diet and broke the previous record by a number of days and got there and yeah, he went.
So, I won’t tell the whole story, but Cereal Killers 2 is a lot about Sami’s story, he was assisted by Steve Phinney who is one of the sort of legends of research in the low-carb area and he was his advisor for the trip. Steve was out in Sydney recently and I caught up with him.
But it’s a great story and Donal’s a great storyteller. I haven’t seen the whole movie. I’ve only seen, probably like yourselves, the highlights. I think it comes out next month and I’m looking forward to seeing it. But again, it’s that combination of entertainment, but it’s a pretty interesting message, as well.
Guy Lawrence: Yeah.
Stuart Cooke: Yeah.
Peter Brukner: So, he’s a remarkable guy, Donal, very talented.
Stuart Cooke: It’s certainly a great mixture there and I’m intrigued as to whether it will ruffle a few feathers in the sporting world. Because Sami, specifically with his tri-athlete and Ironman heritage, it really does throw open the world of or move in the world of gels and sports drinks and goos and high carbs. So, I’m wondering how that will be received for that particular little circle of sports. What do you think? Do you reckon it will stir; cause a stir?
Peter Brukner: Oh, absolutely. It’s already and it has been for the last 12 months or so and I know that people have been passionate defenders of it. I mean, one of the very prominent sports dietician has said publicly that I should be in jail and Tim Noakes should be struck off and all of that sort stuff …
Stuart Cooke: Yeah.
Peter Brukner: … so people get very XXtechnical glitchXX [:30:02.4 to :30:04.6] …
Because there’s a lot of people that have got an awful invested in high-carb industry. Both from what they’ve been telling their clients and their patients, to the money they’re making from products and so on. So look, I think it’s, it is such a radical change and I can understand why people are reluctant to embrace it and are very resistant toward it. But overall all I would hope is that people have an open mind; they look at the scientific evidence and they talk to people who have experienced it and you know …
Stuart Cooke: Yeah.
Peter Brukner: XXtechnical glitchXX [:30:35.7 to :30:39.3] …
… high fat diet, whether it be for weight loss, for health reasons or for performance reasons have, hope, basically stuck to it, which is very unusual for a diet. Most diets people will do, I mean you can lose weight certainly on any diet really, but XXunintelligibleXX [:30:54.1] this is a highly sustainable, because you enjoy the food and you’re not as hungry and you have all sorts of other health benefits, like the triglycerides and the various XXunintelligibleXX [:31:08]. and so and so.
So, I think, certainly it’s people feel challenged and we need to have good healthy debate. We need better research and we need independent researchers, because so much of the research is done by the drug companies or by the food industry or the drinks industry that obviously have a vested interest it. So, we need some independent research to; you know, I personally, I think there’s enough research out there now, but I still think we need some more convincing evidence that this is the way to go.
Guy Lawrence: Yeah. Fair enough. What if; if an endurance athlete stopped you on the street tomorrow that was a carb loader and you had two minutes, what would your advice be to him if he was looking into this? Just go cold turkey? Do it out of season? Or?
Peter Brukner: Yeah, I’d say, “I wouldn’t be doing it, you know, the week before my major competition and like that.” But I’d certainly say, “Look, I think, you know, you might well benefit from it. I don’t think, but it’s going to take probably a month. You need to, you know, it takes you somewhere between two and four weeks for the average person to become fat-adapted, so don’t worry if you do go, you know, ‘cold turkey,’ so to speak and turkey’s good on this diet; but do decide to go, you know, hard on the low-carb, high-fat diet, you know. Don’t worry if you don’t feel great for a couple of weeks, because there’s certainly some people who feel a bit, you know, ‘washed out’ as they adapt from a carbohydrates source of fuel to a fat source. Give it a month and see how your training is coming. How you feel yourself and how you cope with the diet.”
And nine times out of 10 I think people will find that they have positive response to the diet and they’ll continue on it.
And then as far as competition goes, like I said earlier on, it’s a matter of the individual finding out what’s right for you. Whether you do need to top up on some carbs on race day. Or whether you can manage perfectly well without, and that’s up to the individual.
Guy Lawrence: Yeah. Good advice. Yeah.
Stuart Cooke: So, what do you think the future holds for the medical industry where nutrition is concerned? Because there is still a huge amount of advice that tells us that we should eat lots of carbohydrates.
Peter Brukner: Yeah. Yeah. Look, I think it’s going to gradually turn. I think I said on Cereal Killers that it would take 10 years, but I think we’re now XXunintelligibleXX [:33:23.5] down the track and I think we’re actually made more miles than I would have expected. I think it’s going to be a gradual process. As I said, there’s a lot of people, I mean, if you’ve been told something for 30 years, I mean, and then you’ve been telling people something for 30 years, it requires a lot of sort of well, courage really or humility in a way to actually admit that, well, maybe we haven’t been entirely correct on this.
So, I, with my medical colleagues are always; they think I’m totally lost and I’ve gone loopy and going over to the dark side and so, hey, they’re probably right; but I buy them a copy of Nina Teichnolz’s book; I’m very happy it’s just come out in paperback, I’m getting it cheaper now, Big Fat Surprise, and I say to my medical colleagues, “Well, look, you know, okay would you read a book?” And some yeah, “Yeah. Yeah. Okay. I’ll read a book.” And I give them that book, and so far 100 percent of them have been converted after reading that book.
So, look, I think it’s going to take time because obviously there’s enormous money invested in the sugar industry and the processed food industry and the pharmaceutical industry and statins and so on.
So, you know there’s going to be a lot of resistance from industry and a lot of resistance from the medical profession as well, because, again, it’s hard to sort of change in midstream. But look, I’m convinced it’s the way to go and, again, I want to make the point that low-carb is not necessary for everyone. I mean, most young people metabolize carbohydrates perfectly well. I think it would help them to reduce them and reduce their sort of sugar intake, but they’re probably fine with a reasonable amount of carbohydrates.
It’s really the sort of the middle aged, pre-diabetic metabolic syndrome, overweight, you know, just likely to develop… I mean, the rate of obesity and type 2 diabetes in our society. It’s just skyrocketing.
Stuart Cooke: Yeah.
Peter Brukner: And if you look at the graph, it’s more or less a straight line increase which started exactly 30 years ago, which is exactly when we told everyone to go less fat and all the dieters replaced that with more carbohydrates and it’s been a disaster.
I think people will look back in 50 years and say, “What on earth were they thinking?” And you know the damage that policy has done over 30 years is remarkable and we need to turn that around and we need to turn it around quickly. Because the diabetes epidemic in this world is costing Western societies enormous amounts of each and you know we’re always looking for fancier drugs and fancier medical equipment and so on. There is a one of the big solutions is just in diet and we better get that message across.
Guy Lawrence: Yeah. And I do think the industry; the word is definitely getting out there again, aren’t they? We see more and more people, even dropping us emails, asking questions and people at least talking about it, whether they agree with or not, it’s definitely on the radar now, where it never used to be, I don’t think.
Peter Brukner: I think a lot of people take notice and, like, Tim Noakes and so on are doing a fantastic job. He’s much vilified in South Africa, but he’s very XXunintelligibleXX [:36:56.6 to :37:02.1].
Guy Lawrence: Yeah. Has your family adopted this way of eating, Peter? Or is it just you?
Peter Brukner: Um, there’s mixed; I’ve got four kids; a wife and 4 kids. Wife’s been very supportive and we eat pretty much the same foods and one of the boys is a tri-athlete, sort of, just about a diet half on and building up and he’s pretty much adopted it as well. A couple of the others, their XXtechnical glitchXX [:37:33.7 to :37:36.3] she’s struggling with that, but they all think their dad’s crazy, but you know, I think XXunintelligibleXX [:37:40.4 to :37:41.8] doesn’t really make much difference.
Stuart Cooke: So, just for our listeners, Peter, and we always ask this question as well; can you just give us a brief outline of what you ate yesterday?
Peter Brukner: Well, my typical day is XXunintelligibleXX:37:55.2] good, because I’m on the road a lot with the cricket team, so I tend to try have a big breakfast. So, I’ll have for breakfast, I’ll have a combination of some full-fat Greek yogurt. I make up my own mix of some seeds …
Stuart Cooke: Yeah.
Peter Brukner: Some almonds and macadamias and walnuts and pumpkin seeds and chia seeds and so on. I carry that around with me in a little box with me wherever I go. Take that down to breakfast with me when I’m on the road. So, I mix that all together with the berries in the yogurt and make it my own sort of breakfast cereal, if you want to call it that. And then I’ll have some eggs and some bacon or smoked salmon or avocado or something with the eggs. So, XXtechnical glitchXX [:38:39.8 to :38.43.1] …
Then as I sit down, really, to eat during the day, I don’t each lunch. If I get a bit peckish mid-afternoon I might have a handful of nuts or a bit of cheese and then for dinner I’ll have, you know, the old meat and three veg or fish and three veg. So, I’ll have some meat or fish and leave the fat on, not the way I used to sort of trim all the fat off the meat, and then lots of green veggies, broccoli and beans and you know, all that sort of; cauliflower and so on. I don’t usually have dessert. If I do, I’ll have berries and cream …
Stuart Cooke: Yeah.
Peter Brukner: I drink a bit of coffee during the day with full-fat milk and then that’s pretty much it. If I need to drink, I’ll drink water, but mainly coffee and water and that’s pretty much it. Yeah, I enjoy; I enjoy every meal I have and, you know, everyone goes off at lunchtime and they go have lunch and I just sit around and do all the things, and I don’t feel at all hungry …
Stuart Cooke: Perfect. Perfect.
Peter Brukner: It’s very different to how I used to feel. I’d always been the first running out for lunch otherwise and so, it’s very different. Like I said, I’ve been able to maintain that regime and my bloods are all good and triglycerides are good. So, yeah, I’m pretty happy with the way things are.
Stuart Cooke: Perfect. Perfect. It sounds like the proof is in the pudding, or not.
Peter Brukner: It must have been in my pudding anyway, that’s for sure.
Stuart Cooke: Excellent.
Guy Lawrence: It’s such a good feeling though. Like I’ve adopted the high-fat diet now for five or six years. You know, generally I still have a little bit of carbs, but not much and the biggest thing that’s changed my life is the fact that my energy levels are steady every day and it’s just made a massive difference. I just, on a low note, definitely recommend at least trying it.
Peter Brukner: Yeah. I certainly, obviously, you know, a lot of people ask me about it and I’ve started a lot of my friends and colleagues on it and really it; particularly the middle age and overweight guys. I have a lot of guys and every single one of them has lost a significant about of weight. Males better than females and more consistent result in men than women. Women’s results are a little bit less consistent, but certainly in males who need to lose some weight. I mean, it just falls off you. It’s a very satisfying diet to be on when you get the rewards you get.
Guy Lawrence: Yeah. Absolutely. We’ve got one more question for you, Peter, before we wrap up and it’s another one we ask everyone. And it’s, what’s the best piece of advice you’ve ever been given?
Peter Brukner: East real food.
Guy Lawrence: There you go.
Stuart Cooke: I like it. That works.
Guy Lawrence: It works very well.
Stuart Cooke: Yeah, we do. We use that phrase quite often.
Peter Brukner: I think that’s the best advise. You can talk carbs and fat and so on, but I …
Stuart Cooke: Yeah.
Peter Brukner: … when you get down to it if you just eat real food rather than processed food, I mean, you’re going to be right.
Guy Lawrence: Yeah.
Peter Brukner: You’re going to be a lot healthier.
Stuart Cooke: Yeah.
Guy Lawrence: Yeah. Spot on. And that; for anyone listening to this, Peter, if; where can they get more of you?
Peter Brukner: More of me? XXunintelligibleXX [41:56.0] I’ve got a website and I’ve got a little sort of brochure on that website, “All You Need to Know About Low Carb/High Fat.” So, it’s just PeterBrukner.com. The Brukner is “brukner,” Everyone wants to put a “C” in there , but it’s just PeterBrukner.com and there you go.
Guy Lawrence: Yeah, we’ll send out the link for that. We always do and so they can check it out.
And what does the future hold? Anything? Obviously the World Cup; that’s very exciting.
Peter Brukner: Yeah. Look, cricket is sort of my full-time job I guess, so we’re going to be ahead with the World Cup and the Ashes and then; but I write a text book of sports medicine, so we’re revising that, we’re at our fifth edition at the moment, so that keeps me; keeps me busy. I’ve got my practices in Melbourne. I’ve got really passionate about the whole nutrition aspects, so I’m doing everything that I can to promote that and I try to see the family as well. So, that’s about it for me.
Guy Lawrence: That was awesome. Well, thanks so much for coming onto the show, Peter. We really appreciate your time.
Peter Brukner: My pleasure.
Stuart Cooke: Yes. Thank you so much and enjoy the rest of the day.
Peter Brukner: Thanks a lot guys.
Guy Lawrence: Absolutely. Thanks Peter. Cheers, mate.