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TableOfContents

JJVIRGIN......................................................................................................................................................5

DREWCANOLE.............................................................................................................................................9

DAVEASPREY.............................................................................................................................................13

JONNYBOWDEN........................................................................................................................................18

JOHNROWLEY...........................................................................................................................................22

LEANNEELY................................................................................................................................................26

DR.STEVENMASLEY..................................................................................................................................30

DR. FRANK LIPMAN................................................................................................................................34

DR.ALANCHRISTIANSON..........................................................................................................................38

DR.SARAGOTTFRIED.................................................................................................................................42

DR.BRIANMOWLL....................................................................................................................................46

DR.ELIZABETHLOMBARDO.......................................................................................................................50

DR.NALINICHILKOV..................................................................................................................................54

DR.MICHAELBREUS..................................................................................................................................57

DR.PETEROSBORNE..................................................................................................................................61

ARIMEISEL.................................................................................................................................................64

CALEBJENNINGS........................................................................................................................................69

DR.ERICCOBB...........................................................................................................................................73

DR.HYLACASS...........................................................................................................................................78

LARRY&OKSANAOSTROVSKY..................................................................................................................82

DR.ISAACJONES........................................................................................................................................86

DR.JOELKAHN...........................................................................................................................................90

DR.TREVORHOLLYCATES.........................................................................................................................94

KUSHAKARVANDI......................................................................................................................................98

DR.THADDEUSGALA...............................................................................................................................102

DR.SRINIPILLAY......................................................................................................................................106

JJ Virgin

Removing Sugar To Instantly Transforms Your Health And Your Body

BobSerling: Thisis10-MinuteTipsforMaximumHealthandtodayI'mtalkingwithJJVirgin.JJisaboard-certifiednutritionspecialist,board-certifiedinholisticnutrition,andacertifiednutritionandfitnessspecialist,aswellasathree-timeNewYorkTimesbestsellingauthor.You'veprobablyseenheronPBS,Dr.Oz,RachaelRay,TheTodayShow,Dr.Phil,AccessHollywood,ormanyofherothermediaappearances.She'sprovidednutritionandtrainingprogramsforawidevarietyoffamousfaces,includingCEOs,athletes,andcelebritieslikeGeneSimmons,BenStiller,TajGeorge,NicoleEggert,TracieThoms,andevenSupermanhimself,BrandonRouth.WiththosekindofcredentialsI'mreallypleasetohaveJJjoinustoday.Welcome,JJ.

JJVirgin:Thankyou.Greattobehere.

BobSerling: Verygood.Ihaveonequestionforyou.Thatiswhatisthesinglebestthingyou'drecommendpeopledoformaximumhealthbenefitsrightnow?

JJVirgin:Youknowmybigfocusrightnowisonsugar,andmorespecificallyshowourimpact.HavingreallyresearchedthistopicoverthelasttwoyearsIamabsolutelyconvincedthatthesinglebiggestimpactthatyoucanhaveonyourhealth,butnotjustyourhealthbutyourlifeandultimatelytheworldintermsofhealth,financialgains,everything,isjusttoloweryoursugarimpact.It'sthatsimple.

BobSerling: Itsoundssimplebutit'ssuchanAchilles'heelforsomanypeople.Whataresomepracticalthingspeoplecando...andIsaythatsoIdon'thavetoadmitmyownaddiction...thatpeoplecandotokickthesugarhabit?

JJVirgin:Firstofall,weneedtolookatitdifferently.It'snotabouteatingnosugar.It'saboutknowingwhichtochooseandwhichtoloose.AsIdoveintothisIrealizedthatwe'vebeenlookingatsugarallwrong,whichhasreallysetuptheproblem.Theframeworkthatwelookatitwithissomethingcalledtheglycemicindex,whichistakinga50gramdoseofaspecificfoodandlookingathowmuchyourbloodsugarrisesinresponsetoit,whichwouldmakesenseifyouwereeatingapotatobutnotmuchsenseifyouwereeatingcarrots,becauseyoujustwouldn'teatthatmanyofthem.Wedon'teatfoodsinisolation.Italsodoesn'ttakeintoaccountthespecificsugarfructose,whichistheworstsugarofallbecauseitgoesstraighttotheliver,bypassesanysatietysignals,whereitstartsmakingfatandcreatinginflammation.

Icreatedanewwaytolookatsugarthattookintoaccounthowmuchsomethingwouldraiseyourbloodsugarinrelationtohowmuchyouactuallyateofit,fructose.ThenIcontrastedthatwithfiberandnutrientdensitysothatyoucouldtakeafoodthatmaybeyouthoughtwasgreat,you'drealizehowmuchitreallyisimpactingyou,zappingyourenergy,causingyoutostorefatandagingyoufast.

Thenextstepofthatistolookatfoodswiththisframeworkofhigh,medium,orlowsugarimpactandthenjusttogothroughataperingstage.Becauseyouarenottheonlypersonwhofeelsliketheyareaddictedtosugar.Itisclearlyournumberonedrugofchoiceworldwide.Littlekidsarenotsmokinganddrinking;they'rehavingjuiceandcookies.We'restartingthisaddictionataveryyoungage.Unlessyouactivelygotobreakit,you'llbetrapped.Youcan'tbreakitbyjustgoingcoldturkey,becauseit'ssurroundingyou.Youwouldn'ttakeanalcoholic,sayyou'regoingtostopdrinkingandsetthemupinabar.

BobSerling: Sure.

JJVirgin:You'vegottotaperdownandstarttobecomefirstawareofwherealltheplacessugar'ssneakingintoyourdietandthenstarttomakesomesimpleswapswhereyoutaperyoursugarimpacttomakethistransformation.

BobSerling: Somethingyousaidisveryintriguing,thatthere'sreallythreedifferentlevelsofsugarimpact.Toknowhowtotaperdown,canyougivemeacoupleexamplesofthosetypesoffoodsyoumentionedthatpeoplethinkaregoodforthembutactuallyhaveabigimpactsugar-wise?

JJVirgin:Wherewereallygotintroublewasabout20-30yearsagowhenAncelKeysmadefatthevillainforheartdisease,discreditedJohnYudkinwhosaiditwasthesugar.Westartedpullingallthefatoutoffoods.Wepulledthefatout,weputthesugarin,orartificialsweetenerswhichareactuallyworse.Youlookatalotoftheproductsouttherethatsayfat-freeornosugaraddedandthefat-freeonesgenerallyhavesugarorartificialsweeteners.Likeafat-freedressingforexamplebasicallyhasateaspoonofsugarpertablespoonofsaladdressing.Hereyouareeatingasaladtryingtotodoagoodthingyetyou'vegotthisfat-freeraspberryvinaigrette.You'vegotdriedfoot,whichiscandy.You'vegotglazedwalnuts.Glazeisusedondonuts;let'smakethatconnection.Thenmaybeateriyakichicken.

Youputthatwholethingtogetherandyoujustturnedthesaladintoasundae.You'rehavingagreendrinkthinkingit'sgreat,I'mgettingmyvegetables,butifyoulookatalotofthepopulargreendrinksouttherethey'vegotcarrots,they'vegotbeets,they'vegotapplejuice.They'vegotmoresugarthanasoda.It'scrazy.

Thenyoulookatsomethinglikewheatbread,becausewe'retoldweshouldbeeatingwholewheatbread,butinreality,andthisiswheretheimpactsideofitbecomessoimportant,twopiecesofwholewheatbreadraiseyourbloodsugarmorethansixteaspoonsofsugar.That'stherealproblem,iswe'rebeingdupedbymisinformation.Youcanactuallyputnosugaradded

onalabelanduseapplejuiceconcentrate,whichhasmorefructosethanhighfructosecornsyrup,andsomeonewillthinkthey'redoingagreatthingbutthey'reactuallytoxifyingthemselves,right?

BobSerling: Right,yeah.That'sreallyfascinating.Ithinkmostpeopletendtoassociatesugarandtoomuchsugarandtoomuchsnackingprimarilywithweightgain,butwhataresomeoftheotherhealthissuesthatcanbecreatedbytakingintheamountofsugarthatmostofusdoeveryday?

JJVirgin:It'sakeyfactorin70differentdiseases.Thebigonesareheartdiseaseandstrokeanddementiaanddiabetesandcancerandosteoarthritis.Thosedevelopovertime.You'renotgoingtoeatsomesugarandgetcancerthenextday.Reallywe'vegotanearlywarningsysteminourbody,andthat'sourenergylevels,ourfocus,ourmood,gasandbloating,ourwaistline,ourappetite,ourcravings,ourabilitytodropfat.Thosearereallywhatweshouldbelookingat.That'sreallyanindicatorofhowhighyoursugarimpactisandhowmuchyoucantolerate.It'sdifferentforeverybody.That'sakeypointhereispeopleaskmeallthetime:HowmuchshouldIeat?Igo,"Itreallydependsonyourpersonalchemistrylab,yourmetabolism.Youmightfindareyoudobestgoinglowsugarimpact."That'showIlive.Somepeoplecangolowsugarimpactwithsomemediumsugarimpactfoodsaddedineveryday.

Itreallydependsonwhatworksbestforyou,whichyoufindoutbybasicallytaperingfromhightomediumsugarimpactoveraweekortwo,dependingonhowyouscoreonyoursugarimpactquiz,andthentakingtwoweekswhereyoureallyresetyourbody.Yougetfructoseasclosetozeroaspossible.Yougotolowersugarimpact.Youloseyoursweettoothduringthattime,whichissoexcitingbecauseyougainbackcontroloversugar.

Thenyougobackandtestsothatyoucanseehowmuchyouhandlewell.How'syourenergy?How'syourfocus?Howisyourmood?How'syourwaistline?Becauseifyoueatsomethingandyourbloodsugargoesupanddoesn'tcomebackdownagain,oryoueatsomethingandyougetinflamedoryourenergycrashes,whywouldyouwanttodothat?

BobSerling: Sure.That'sbrilliantbecausereallyit'sworkinginthereverseorderthatmostpeoplethinkof.Theywanttomeasurethesugarimpactwhenthey'reattheheightofit,butyourapproachistotaperitoffandgetthissolid,cleanbaselineandthenmeasurefromtheretotellwhatyourtolerance.That'sverycounterintuitiveandverybrilliant.Ilikeitalot.

JJVirgin: Thankyou.Youknowwhatitdoes?Itempowersyoutoconnectthedotsbetweenwhatyou'reeatingandhowyoufeel,whichgivesyouentirelydifferentinformation.Becauseallofasuddenyougo,"Youknowwhat?I'mnotgoingtohavethatthing."Peopleaskmeallthetime,"Youmustcheat.Whatdoyouhave?"Igo,"Youknow?IknowhowIfeelwhenIeatthewheatbread,whenIhavethatsaladdressing,whenIhavethatyogurt,andIdon'tlikethewayitmakesmefeel.Iwouldn'tgoanddrinktwobottlesofwinesoI'mnotgoingtogodrinkthatfat-freeyogurtwiththefruitjuice-sweetenedstuffinitthat'sgotmoresugarthanicecream.I'mjustnotgoingtodoit.Idon'twanttocrash."

BobSerling: That'sinteresting,too.It'sanotherveryinterestingjuxtaposition.Ifinsteadofthinkingofitischeating,youthinkofitintermsofhowbadyoufeelwhenyoudosomething,it'snotlikegee,IreallywishIcouldcheatandhavethisbecauseyou'renotgoingtotosay,"Wow,IreallywishIcouldfeelbadagain."It'sjustabrilliantlittletwist.

ThishasbeenabsolutelyfantasticandIknowyou'vegotatonmoretoshare,sohowdopeoplegoaboutfindingoutmoreaboutyouandwhatyoudo.

JJVirgin:Youcangotojjvirgin.comandIhavejustcreatedaloadofgreatfreeinformationtogetyouonyourway,everythingfrommypodcasttoblogpoststofreegiveaways.That'stheeasiestplacetogetstartedonyourjourney.

BobSerling: That'sgreat.JJ,Iwanttothankyou.Youpackedatonofinformationintothisveryshorttimethatwehave,andit'sjustgreat.It'sreallyinspiredmetostopputtinghotfudgeonmysalads.

JJVirgin:Waytogo,Bob.Itreallyhasbeenfantastic.Thankyousomuch.

BobSerling: Thankyou.

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Drew Canole

“Pushing The Alpha Reset Button On Your Body And Mind For Maximum Health”

BradCostanzo: Welcometo10MinuteWellnessTips.ThisisBradCostanzo,andtodaywe'rejoinedbyDrewCanole.Best-sellingauthor,DrewCanole,isanutritionandtransformationspecialist,andhe'sleadingtheglobalmovementforthebenefitsofjuicingvegetablesforhealthandvitality.He'salsothefounderoffitlife.tv.Drew,thanksforjoiningustodayon10MinuteWellnessTips.

DrewCanole: Thanksforhavingme,Brad.I'mexcitedtobehere.Ilovewhatyou'redoing.Iwaslookingalloverthewebsite.You'vegotsomereallygoodcontentonthere.

BradCostanzo: Well,IappreciatethatandI'mlookingforwardtoaddingalittlebitmorewithourinterviewtoday.Thatbeingsaid,let'sgetstarted.Whatisthenumberonethingthatyourecommendpeoplecandorightnowtomaximizetheirhealthandwellness?

DrewCanole: Yeah.IwaslisteningtoJonnyBowden,goodfriendofmine,andessentiallyhewastalkingabouttherelationshipsyouhavewithotherpeople.Iwanttokindofdigintothatalittlebitmoreandtalkabouttherelationshipthatwehavewithourselves.I'mgoingtogiveyouaveryspecifictoolthatanyonecanuse,nomatterwheretheyare,toreallyestablishandgetmoreclarityintherelationshipthattheyhavewiththemselves.You'vedoneit,Brad,soyouunderstandcompletelywhereI'mgoingwiththis.

BradCostanzo: Ido.

DrewCanole: I'mtalkingaboutthe5-dayAlphaReset.Thisisa5-daycleanseandit'sgoingtobetough.Ifyou'rejustgettingintojuicingormakingsmoothies,andthat'stheonlysubstancethatyou'regoingtobeconsumingfor3to5days,itcanbeaveryarduousprocess.It'snojoke,oneofthehardestthingsyou'lleverdo.Youdidit,right?

BradCostanzo: Yes,Idid.Let'sgointoalittlebitmoreaboutthisreset.It'sajuicecleanse.You'reverywell-knownforexpoundingonthebenefitsofvegetablejuice,bothasasupplementintoyourdietaswellasanover-alllifestyleandacleanse.Explainalittlebitmoreaboutthat.What'ssopowerfulaboutajuicecleanse?

DrewCanole: Here'sthedeal.Allofushavethishumaninstincttodothingsoverandoverandoveragainuntilwebecomecomplacentwithwhereweare.Thesamegoeswithourhealth.It'stheseneuralpathwaysfromthedopamine,theendorphins,theoxytocinandtheserotonin,thesechemicalsthatareinourbrain.Onceweunderstandhowtheyworkforusandtheywork

againstus,wecanstartformingthesenewneurologicalpathwaysofthebrainwiththesehormones.WhatwedointheAlphaResetiswebringattentiontohowfoodiscontrollingus,right?

Somanytimes,you'reonvacationwithyourfamilyandallofasuddenyouhavebreakfastandthenyou'rewonderingwhatyou'regoingtohaveforlunch.You'realreadyplanningwhatyou'regoingtohaveforlunchatbreakfast.Foodcontrolsalotofusandwegetinthesecomplacentstateswherewe'restuckandwe'redoingthesamethingeverydayandwe'rewonderingwhyourbody'snottransformingorwhyourmind'snotchangingorourlifeisstayingthesame.Whatwedoiswebreakthestate.TonyRobbinstalksaboutthat.

Bybreakingthestatewithdoingthiscleanse,youstarttorealizewhat'scontrollingyou.Youalsobringattentiontowhat'sconsumingyou.Obviouslyweconsumefoodashumanbeings,butalotofthetimesthethoughtsthatwehaveinourownbrainconsumeusanditspikesupourcortisollevels,whichisthatstresshormone.Byconsumingdifferenttypesoffood,wecanbasicallylowerthatstresshormoneandwecanallowourbodies,whicharetheseamazinghealingmachines.

Weproduce55,000cellseverysinglesecondinthehumanbody.Youmaynotknowhowyourthyroidworksorhowyourheartpumpsblood,butitdoesallthesethingswithoutyouevendoinganythingorknowinghowitworks.Whatwedoiswestartpumpingourbodieswiththesemicro-nutrients,theseenzymes,theaminoacidsfromthefreshjuiceinthesmoothiesanditimmediatelystartstochangethegameforyouinyourlife.Youstarttofeelmoreenergy,youstarttohavemorementalclarity,morefocus,andyoubecomevastlymorecreative.

I'vewrittenalotondoingthe5-dayAlphaResetandmymindjustaccelerates.It'slikemybrainwassleepingandthenitwasturnedon.Ifyou'reabusyentrepreneuroryou'retryingtogetthemostoroptimizeyourlife,youcanreallyutilizethesealpharesetsorthese5-daycleansestobecomemoreproductive.That'sareally,reallycoolthingwithdoingthis.Obviously,withtheAlphaReset,Iliketoaddalittlebitoffataswell,soMCToilorcoconutoil,somethinglikethattohelpmovethetoxinsoutofourbody.Wecouldtalkaboutthatfordays.

There's42,000toxinsintheenvironmenteverysingleyearthatarenew,ormore,andourbodiesjusthaven'tevolvedfastenoughtodealwiththesetoxins.WhatwedoisweutilizethepowerofMotherNature,thesesuperfoods,thesevegetables,thesefruits,andwemixthemupinsuchawaytowherewestarttostripthosetoxinsoutofourbody.Mostofthetimetoxinsarestoredinourbellyfat.Ifyou'reawomanandyou'rewonderingwhyyouhavethatbulgearoundyourstomachoronthesidesofyourhips,itcouldbealittlehormonalbecauseofthetoxins,thexenoestrogensthatareinthere.

Oncewestarttoflushthoseoutwestarttomobilizethefat,youstarttofeelbetter,youstarttorewirethedopamine,theendorphins,theoxytocin,theserotonintothebrainandyoustarttoreestablishwhoyouare.Youliterallybecomesomeonenew.Youarenolongerthepersonthatyouoncewere.Youfeelgood,yougetthatdopaminehit,andallofasuddenyou're

addictedtodoingsomethinggoodversussomethingthat'sbad,likeeatthechocolateorhavethepotatochipsorthepopcorneverysinglenightbeforeyougotobed.

Wetalkedabout,inthebook,"trainyourtastetotrimyourwaist,"howtoliterallytrainthoselittletastebuds,becausetheycanbetraitorsandtheycanforceyoutoeatthingsthatshouldn'tbeapartofyourexperience.Wedothatbecausewe'restressedout,becausewehavenowillpower.We'vebeenbeatendowninourcubiclesatworkoryourkids.You'redealingwithalotofstressinyourrelationship,whateveritis,andwestarttolosetheselflove.That'swhatIsaidinthebeginningofthis.I'mgoingtoshowyouhowtohaveabetterrelationshipwithyourself.

Bydoingthe5-daycleanseandbybeingmoreconsciousofwhatyou'reputtinginyourbody,youbecomevastlymorefocusedonbetterchoices.Youstarttoseefoodasenergyandbecauseofthat,youliterallystarttobecomeanewperson.Youstarttomakedifferentchoicesandbetterchoicesandthenonceyougetoutofyourownmind,anddevelopthatrelationshipwithyourselfenough,youcanliterallyhaveamuchmoreamazing,joyful,fullexperienceofalifewhereyou'rejustliterallywalkingaroundinthisawemomentofthisplacethatwecalllife.It'sanawesomeexperience.We'veactuallyhadabout786,000peopledownloadtheAlphaResetandmanyofthemhavehadextraordinaryresultsbecauseitworks.It'ssomethingthat'sreal.

BradCostanzo: That'samazing.Canyousharewithusoneotherresultthatyou'veseenpeoplehave,notyourself,asaresultofdoingthis?

DrewCanole: Absolutely.JaclynBeach,she'sactuallyheadofourCustomerServicedepartment,shewasoneofourfirsttransformationstories.Nowtodateshe'slostover115pounds.Woman,thyroidcondition,highbloodpressure,on12to13medications.Assoonasshestartedtocheckinandhavemoreselfloveanddothesethingsanddrinkthesejuicesandchangeherlifestyle,shewasabletolosethatweight,getoffthemedicationandstarttoreallyfeelbetter.Justwakeupinthemorningwithenergyandwithanewfoundsenseofpurpose.Somanypeoplewakeupandthey'redreadingwhattheydoeverysingleday.WecallittheAlphaResetforareason.It'snotjustresettingyourbody,becausethat'stheeasypart.Youknowhowtodothat.

Everybodyknowshowtoresetyourbody.Eattherightthings,gotothegym,drinklotsofwater,sleep.Allofthesethingsweknowhowtodoashumanbeings,butwhyaren'tpeopledoingthem?Well,it'sbecauseoftheseneuro-chemicalsinthebrainthatwe'vesohardwired.Wehaven'tallowedourselvestocreatethesenewneuralpathways.Thischangesthestate,itresetsyourbody.Youstartchangingyourneuralpathwaysintherewardcenterofthebrain.Youstartfeelingbetterandbecauseyoufeelsogood,youknow,mostpeoplelose5to10poundsbydoingtheAlphaReset.That'sanimmediaterewardandresult.

BradCostanzo: Yeah.Yougetthatlittlebitofarewardanditpropelsyouontothenextoneanditcontinuestomotivateyou.Drew,Ilovehowyouapproachthis,notjustfromthe

bodybutthemindandtheentirespiritaspect.You'vedoneatremendousjobofbuildingareallyloyalcommunityoffollowersandobviouslyyoucan'tgetthatwithoutgettingfolksresults.Iknowyou'vealsogotabrandnewproductthatyoudevelopedtohelppeoplewhodon'thavethetimetojuicethefreshfruitsandvegetablesallthetime.It'syourOrganifipowderedgreendrinkmix.Isthiscorrect?

DrewCanole: Absolutely.Mostpeopledon'thavethetimetojuice.Theyhatecleaningup,andwhenthey'retravelingtheycan'treallyfindajuicebarandmostofthetimeit'snotorganicproduce,right?

BradCostanzo: Right.Exactly.

DrewCanole: Essentiallywhatwe'vedoneiswe'vetakenour11favoriteingredientsandwe'vecombinedthatwithoneofmyfavoriteadaptogenicthingsontheplanetknownasashwagandha.Ashwagandhalowersthatcortisolthatwewerejusttalkingaboutupto29%inclinicaltrialsandthestuffthatwe'veseen.Thenalsoinmenitbooststestosteronebutinwomenitincreaseslibidoanddoesalotofreally,reallycoolstuffinthehumanbody.

BradCostanzo: That'sfantastic.Well,we'lldefinitelyputalinktogetOrganifirighthereontheshowandifpeoplewanttofindoutalittlebitmoreaboutyouandwatchthevideosthatyou'redoing,what'sthebestwebsitetheycangototofindoutmore?

DrewCanole: Fitlife.tv.That'sourhomewebsite.

BradCostanzo: Fantastic.Well,Iencourageeverybodytocheckitout,andDrew,thanksforjoiningmetodayon10MinuteWellnessTips.

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Dave Asprey

Avoiding Your Body’s Personal Kryptonite To Achieve Virtually Bulletproof Health

Brad:Welcometo10-minutewellnesstips.ThisisBradCostanzoandtoday,IamherewithDaveAsprey,thefounderoftheBulletproofExecutive.He’saSiliconValleyinvestorandtechnologyentrepreneurwhohasspent15yearsandover,getthis,$300,000tohackhisownbiology.Davelost100poundswithoutcountingcaloriesorexcessiveexerciseandhe’susedtechniquestoupgradehisbrainbymorethan20IQpoints.I’dliketogoaheadandwelcomeyouheretotheshow,Dave.Thanksforjoiningme.

Dave:Brad,thanksforhavingmearound.

Brad:AsImentionedoffline,I’vebeenafanandafollowerofyoursforyearsandIthinkyou’vedonesometremendousworkbutthatbeingsaid,whatisthenumberonethingthatyourecommendpeopledotomaximizetheirhealthandwellness?

Dave:Therearesomanythingsthatcometomind.Whataboutsleep?Whataboutstress?Theonethingthatpeopleprobablywon’thearfromanaverageexpertandtheonethingthat’shiddenandIcallitavoidingyourKryptonite.Wefocussomuchonwhatarethethingsthatmakeusstrong.

Ieatlotsofwhateveryoubelieveisgoingtomakeyoustrong.Iwouldproposebuttermightbethat,butterfromgrassfedcowsofcourseorgrassfedmeatorlotsofvegetablesormaybeyou’rerawveganandyoubelievethatthat’swhat’sgoingtoworkforyoubutwhateveryourtemplateis,likeokay,whatmakesyoustrong?Moreexercisemakesmestrongbutwhataboutthethingsthatmakeyouweak?

Itturnsoutthateveryactivityandeveryfood,everythingintheenvironmentaroundyou,ithasgoodthings.Ithasbadthings.Oneexampleofthiswouldbe,let’ssayprotein.There’sanobviousexamplethatIalsowroteaboutandIlovethisexamplebecauseifIsaidtoyou,“Youneededtohave30gramsofproteininthemorningsoyoucanhavelotsofenergy,”you’dprobablysayokaybutthenifIgaveyouabigbowlofspidervenomwhichisallproteinbytheway,you’dlookatmelikeIwas…

Brad:It’snatural.It’sorganicspidervenom.

Dave:Organicbiodynamicspidervenom.

Brad:Exactly.

Dave:What’sgoingtohappenisyou’renotgoingtoeatit.Apparently,weallknowatsomelevelthatjustbecauseit’sgotproteindoesn’tmeanit’sgoodforyou.Differentfood’sbetweenabowlofscrambledeggsandabowlofspidervenomverydifferent.Let’slookateverythingthatwedonotfroma“isitgoodorisitbad”butrecognizingthatit’samixofgoodandbad.

Ifyoucantakestepstomaximizethegoodandminimizethebadatexactlythesametime,whatyou’regoingtoexperienceisadramaticimprovementinthequalityofyourlifebecauseit’sthesubtlelittlethingsthatcanhappeninyourfoodorinyourenvironmentthattriggerbrainfogandfatigueandthingsthatmakeyoutiredorgiveyoujointpainorruinagoodnight’ssleepormakeyouyellatyourkidswhenyoudidn’tmeanto.

Sometimes,itisn’tthatyoudidn’tdoenoughofthegoodstuff.Youdidallthegoodstuffbutatthesametime,youdidthebadstuffandyoudidn’tknowaboutitbecauseyoudon’tknowwhatyourKryptoniteis.

Brad:Right.That’sprobablyoneofthethingsthatmakepeoplesofrustratedbecausetheyfeelasthoughthey’redoingalltherightthings.I’mgoingtothegymandI’mtryingtoeathealthyandI’mtryingtodothis,thatandtheotherbutthey’renotgettinganyresultsormaybethey’regoingbackwards.You’resayingthatsometimes,you’retakingKryptoniteandnotknowingit.

Dave:Yeah.There’sacoupledifferenttypesofKryptonitethatwe’lltalkaboutjustinour10minuteshere.Oneofthemissomethingthatweputinourownfood.Thisis,let’ssayyouaddMSGtoyourfoodoryoudon’tknowit’saddedorintheUS,arestaurantcanaddsomethingthat’s74%MSGtoyourmealandtheycantellyouthatthere’snoMSGaddedbecauseaccordingtoourregulations,it’snotactuallyMSGunlessit’s75%MSGandmore.

Brad:Really?That’seye-opening.

Dave:Thecook,hecantellyouthis.Hecansay,“Look,IpromiseyouIaddednoMSG,”andhebelievesitbecausehisownlabeljustsaysspiceextract.Hedoesn’tknow.Hejustknowspeopleeatalotofitwhenheputsitinthere.Thismeansthatifyouareexperiencingfoodcravingsoryouhavethatenergycrashattwointheafternoon,itmightbebecauseweaddedmanmadeKryptonitetoit.

Artificialcoloringsandflavorings,they’reartificialwhichdoesn’tmakethemgoodorbadbuttheyhavethebiologicalmetabolicimpactthatisdocumentedtobebad.Asapersonwho’sseekingtobehighperformance,youdon’twanttohaveanyofthat.Lessisbetter.

Wegooutandwespendacouplebucksonalittlefishoilcapsule.That’sgoodoil.Assumingthatit’snotrancidandlowqualityfishoilatwhichpointit’sbadbutifthismuchfishoilcandosomethingforyou,whatwillthismuchmargarinedo?Margarineistheoppositeoffishoilintermsofhealth.Itisinflammatory.

Brad:Right.

Dave:Smallamountsofmargarinearejustasbadasthosefishoilthingsaregood.

Brad:That’sareallyamazingpointrightthereandit’sjustsomething…Youjustgavemealittleepiphanybecauseyou’realwayslike,“Oh,well.I’mjustgoingtohavealittlebitofthis,alittlebite,alittlehereandthere,”andit’sinmoderation.Whenyouthinkaboutit,youhavetheotherthingsyoutakeinmoderationarethereallyhealthythingslikethefishoil.That’sareallytremendouspoint.SorrytointerrupttherebutIjustwantedtohitonthat.

Dave:Thanks,Brad.notatall.Here’stheotherbigsourceofanti-nutrientsthatisjustnottalkedaboutenoughanditdrivesmecrazy.Justpictureforasecondthatyouareastockofwheatforonesecond.Youdon’thaveteethandclaws.Youcan’trunaway.Yourjobistoreproduceyourspecies.Sinceyoucan’trunaway,ifananimalcomesandturnsyouintoasandwich,youdieandthespeciesisover.

Overcenturies,youevolveacomplexsetofdefenses.It’scalledthewholegrain,theoutsidepartofthegrain.Youcoveryourselfwithphyticacid.Youcoveryourselfwithotherthings.Youmakelectinswhicharecompoundsthatsticktodifferentsugarsthatlinethemselvesinbodies,thingsthattriggerautoimmunityandyoubasicallymakeyourselfunattractiveasfoodbecauseeverykindofcreatureinnaturelikestoeatstarchwhichiswhat’sinsidethatwheatkernel.

Thereisbacteria.Thereisfungusandthere’sanimalswhowilltrytoeatyou.Youmakeyourselflessattractive.

Now,everyfooddoesthis.20%ofallrheumatoidarthritisiscausedbyvegetabledefensesystemsthatareanti-nutrients.Maybethey’refineforyoubutmaybetheyareKryptoniteforyou.Youdon’tknowunlessyouknowyourgenesorunlessyoutestyourself.That’swhyintheBulletproofDiet,I’mlike,“Here’sasetofsuspectfoods.Youneedtonoteattheseforacoupleofweeksandseehowyoufeel.”

Magically,thoserashesthatyouhadoryourjointpainorthoseheadachesoryoursleepquality,yourasthmaormigraines,theygoawayandthenyourealizeoneofthesesuspectfoodswasthecause.It’stheseanti-nutrients,thesesourcesofKryptonitethatareinourfoodthatMotherNatureputtherethatcancausetheproblem.Perhapsthescariestoneismoldtotoxins.24%oftheglobalfoodcropislostbecauseoftoxicmoldgrowingonourfoodsupply.

Brad:Wow.

Dave:Now,therestofthefoodisnotjustallmold-free.Ithassomemold.Infact,wehaveregulatorylimitsandit’simpossibletogettoextremezeromoldbecauseyoumighthaveonetinypartperquadrillionatwhichpoint,it’sessentiallyzerobutthelevelsthatwe’vesetaredifferentfordifferentcountriesandtheyaresetforeconomicgainversusformaximumhumanperformanceorthemaximumhumanhealth.

Forinstance,oneofthesetoxins,themostcommontoxinincoffeeofallthingsiscalledochratoxinA.OntheBulletproofwebsite,Ihave1,200studiesonthehealtheffectsofochratoxinAand34studiesdocumentingthatit’saprobleminthecoffeeindustry.TheUSandCanadahavenoregulationsfortheamountofochratoxinAthat’saallowedincoffeebutEuropeandAsiadohavethem.

IfyoudrinkacupofcoffeeinNorthAmerica,thereisaverysignificantchancethatyou’regettingsomeamountsofochratoxinA.Ididalittlestudylookingnotatwhetheryou’regoingtogetbladdercancerorsomethingbutwhatdoesitdoforyourabilitytoperformatacognitivelevel.Wehadagroupofpeopledotwotestseverydayofsevendifferenttypesofexecutivefunction.

Whatwefoundwasastatisticallysignificantimprovementintheirtestscoreswhentheywereusingcoffeethatdidnothavemoldtoxinsinit.ThisisacoffeethatImanufacturedwithlabtestingthatweactuallystoppedtheproductionofthetoxinsearlierintheproductionofcoffeeandthenwelabtestedtoverifythatourprocessworked.

Ithinkthereisahugebodyofevidencescoffeeisgoodforyou.Thereisalsoabodyofevidencethatsaysmoldtoxinsarebadforyou.Moreofthegood,lessofthebad,followthatruleforeverythingyoudofromanutritionalperspectiveandthisiswhyorganicmatters.Thisiswhyfreshmattersandthisisalsowhylocalmatters.

Ifyougetallthreeofthosetogether,youmayfindthat2:00intheafternoonlikeI’mgettingtired,IfeellikeI’mgoingtocrash,thatkindofstuff,that’shappeningbecauseyouactuallyhavetoxinsearlierinthedayandthenyourliversays,“Oh,no.Ihavetodealwithallthesetoxins.CanIhavesomebloodglucoseplease?”

Then,yourbloodsugardropsandthenyougettired.Then,yougetafoodcraving.Then,youtryanddenyyourfoodcravingbecauseyou’retryingtoloseweight.Whenyoudenyyourfoodcraving,youuseupyourwillpower.Bytheendoftheday,you’reazombie.

ThisiswhyavoidingKryptonitemattersbecauseitlowersthatspark.Itlowersyourabilitytobringitevenifyou’realittlebittired.Ittakesspiritlifeoutofyou.Yourgoalistojustnotcomeclosetothatstufforevenjusttominimizeitalittlebit.Everylittlebityouminimizegivesyouabetterqualityoflife.

Brad:YoureallyshinedlightonahandfulofthosethingsthatIcanrelatetopersonallyinmyownlifeanditmakesalotofsense.Itdefinitelycomplementsalloftheotheradvicethatwe’vebeenhearingaswell.Itshowsyouhowimportanttakingcareofevenjustasmallamountmatters.Youwanttotellpeopleiftheywantmoreinformationonthisonyou,wheretheycangoandhowtheycanfindoutmoreinformation.

Dave:Sure.YoucanheadtoyournearestbookstoreoronlineandbuyacopyoftheBulletproofDietBookwhichhasallofthisveryconciselybutifyouwanttogetitrightnow,you

cancollectyourcellphoneandtext58885andthewordsBPDietandyoure-mailaddressandI’llsendyoutheone-pageinfographic.Youcanprintitandputitonyourfridge.It’sfreeandithasalloftheseimportantpointsononepagesoyoudon’thavetogostudyforyearstolearnallthisstuffaboutwhereKryptonitehides.

Brad:That’sgreat.Dave,Iappreciateyourtimeheretoday.Iappreciatehavingyouontheshow.

Dave:Itwasapleasure.Haveagreatday.

Brad:You,too.

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Jonny Bowden

“The Power Of Relationships To Transform Your Health And Your Happiness”

BradCostanzo: Welcometo10MinuteWellnessTips.ThisisBradCostanzoandtodaywe'reonwithJohnnyBowdenPhD.He'salsoknownastheNutritionMythBuster,andhe'sanationallyknownexpertonweightloss,nutrition,andhealth.He'saboardcertifiednutritionistwithamaster'sdegreeinpsychology,andhe'stheauthorof,getthis,14booksonhealth,healing,food,andlongevity,includingthreebestsellers.HeisontheadvisoryboardforMen'sHealthMagazine,thenutritionaleditorforPilatesStyle,andhe'saregularcontributortomanymagazines,onlinenewsources,andnutritionalguides.WhatthisallmeansisthatJonnyknowshisstuff.That'swhywe'veaskedhimheretodaytosharehistipswithyou.Johnny,welcometotheshow.

JonnyBowden: Hey,Brad.Thanksforhavingme.Whatanhonortobeinthisseries.Thankyou.

BradCostanzo: AsIsaidtoyoubefore,I'vereadyourbookTheGreatCholesterolMyth.ItreallychangedthewayIlookedatthings.Ithinkyou'vegotanamazingapproachtohealthandfitnessandallthingsnutrition.That'swhyIwantedtoaskyoutoday,whatisyournumberonepieceofadvice,thenumberonethingthatpeoplecandotomaximizetheirhealthandwellness?

JonnyBowden: Wow.

BradCostanzo: Bigquestion.

JonnyBowden: ThatisA,averycoolquestion,B,averydifficultquestion.Letmefirstsaywhyit'ssodifficult,forthepeoplewhoarelistening.There'ssomanythingsthatgointoahealthylife:ourhormones,ourneurotransmitters,ourmuscles,ourcardiovascularhealth.There'sjust50differentvariableshere.Itwouldbesoeasytopickonethingsay,"Oh,eatlesssugar,"orexercise,whichisprobablythegreatestanti-agingstrategyintheworld,tellingpeopletotakeawalkonceaday30minutes.

BradCostanzo: Eatlessandmovemore,theend.

JonnyBowden: Movemore.I'mgoingtoguessthatalotofthepeopleyouareaskinginthisseriesaregoingtocoverthosethings.They'regoingtocoversugar,whichisprobably,asyouknowfromreadingmybook,thenumberonedietarydemonthatisdestroyingeverybody's

health.Itwasneverfat.Wewerewrong,ladiesandgentlemen.Weconvictedthewrongman.Itwasnotfat;it'ssugar.

I'msureotherpeoplewillbeaddressingthat.Otherpeoplewillcertainlybeaddressingtheexercisecomponent.I'mgoingtogooutonleftfieldhereandtellyouwhatIfound,whenIwaswritingmybook,themosteffectivewaystolivelonger.Ilookedatalltheresearch,andthere'squitealotofit,onareasaroundtheglobewherepeoplelivethelongest.There'sthisbookTheBlueZones,wheretheyactuallywenttothefourorfiveplacesaroundtheglobewheretheyhavethemosthealthycentenarians.Thesearepeoplewhohavereachedtheageof100.Bytheway,theyarenotlivinginassistedlivinghomes.They'renotlivingonoxygentanksbeingkeptaliveinahospital.Thesearepeoplewhoareoutgardeningatage94.They'remilkingcows.They'reherdingsheepuptheplainsofSardinia.Thesearereallyhealthypeople.

There'sbeenresearchintothattoseewhetherdothesefolkshaveincommon.Dotheyalleatthesamediet?Dotheyallexercisethesameway?ThethingthatIthinkgetslostinalotofthesediscussionsaboutwhatreallykeepspeoplehealthyandalivethelongestistheirrelationships.

BradCostanzo: Really?

JonnyBowden: InTheBlueZone.

BradCostanzo: Ithoughtforsureyouweregoingtosaythatit'sthesamepharmaceuticalprescriptiondrugcocktailstheyalltake.

JonnyBowden: They'realltakingLipitor.That'sthesecretofalonglife.HeartdiseaseisaLipitordeficiency,ladiesandgentlemen.

BradCostanzo: Yousaidrelationships.

JonnyBowden: InTheBlueZonesforexample,theydidn'talleatthesamediet.Theywereinfourdifferentpartsoftheworld,andsincethenthere'sbeenafifthbluezonediscoveredaswell.Thepeoplewholiveneartheseaatealotofseafood.Therewasonlyoneofthosegroupsthatwasvegetarian,andthat'sforreligiousreasons.That'sinLomaLinda,California.Thedietsweredifferent.Thekindofexercisewasdifferent.Theonethingthatwasacommonalitytoeveryoneoneofthemwasthattheyhadstrongsocialconnections.Idon'tmeanFacebookfriends.I'mtalkingaboutfacetofaceactualinteractionwithreallivepeoplethattheymadeadifferencetoandthatmadeadifferencetothem.

IfIhadtopickonethingforhealthandlongevityIwouldsayit'showyoudevelopandmaintaintheimportantrelationshipsinyourlife.Thatinvolvescontributiontoothers,takingcareof...I'lltellyouareallyinterestingstudyfromtheworldofpsychology.It'safascinatingstudy.ItwasdonebyEllenLangeratHarvardUniversity.Whattheydidistheywentintoanursinghomeandtheygavehalftheresidentsaplanttotakecare.Bytheway,Brad,we'retalkingtheplantsthat

ourparentsusedtohaveinthegarage,thosesnakeplants.Youcan'tevenkilltheseguys.Youputtheminthegaragewithnolightandwaterforlikeayear,they'llstillbealive.Itdidn'tevenrequirealotofcaretakingtotakecareofthisplant.

Thepeoplewhotookcareoftheplanthadlessdoctorvisits,lowerbloodpressure,betterbloodlipids,bettermedicaloutcomes.ThatwasjusttakingcareofaGoddarnplant.Whenpeopleactuallycontribution,whentheymakeadifference,whentheyfeelliketheymakeadifferencetheotherpeople,whentheytakesomeoftheattentionoffthemselvesandtheylooktocommunityandcontribution,thatseemstometobethenumberonesecrettoalongandhealthylife.

ThepeoplewhodidTheBlueZonestudywouldhavelovedtofindsomeUnabomber-typeguyupinthehillsofMontanawho'slivingtoahundredand...Theydon'texist.Theydon'texistinisolationlikethat.Itisournaturehumanbeings.It'sinourDNAtowantconnection.What'stheworstpunishmentyoucangiveacriminal?What'stheabsoluteworstthingthattheywilldotosomebodywhenthey'reamultiplemurdererandtheycan'tbecontrolled...

BradCostanzo: Solitary.

JonnyBowden: Solitaryconfinement.Itdrivespeoplenuts.

BradCostanzo: That'sreallyfascinating.Iwonder,itmakesperfectsensebutI'veneverthoughtaboutthisbefore.Itkindofmakesyouthinkthatnowtheysaywithsocialmediawe'reallsoconnectedbutsolonelyatthesametime.Wegot5,000friendsbuthowmanyofthemarerealandhowmanyauthenticrelationshipsdoweactuallyhave.It'sprobablylessthanwe'veeverhadbefore.

JonnyBowden: Iwouldhavetoagreewithyouonthat.That'swhyIsaidnotjust...Look,there'snodoubtthatthesethings,thesocialmediaandtheinternet,havemadeitpossibletoconnectwithpeople.Alotofisolatedpeoplewhowouldneverbeabletospeaktoanyonehavefoundkindredspiritsthroughtheinternet.Ithinkthosearegreatthings,butlet'snotforgetthatthereisnothingliketouch,nothinglikeeyetoeyecontact,andnothinglikefeelinglikeyouactuallymadearealdifferencetoanotherperson,acommunity,acharity.There'ssomanywaystodothis.Youcanvolunteeratananimalshelter.Youcanadopt.There'samillionthingsyoucando,butsomehowtheveryactofcreatingrelationshipsandmaintainingthem,itchangesyourneurotransmitters,itchangesyourhormones.Itactuallyinfluencesyourcholesterolifyoucareaboutthat.Thesethingshaveprofoundeffectsonthephysiologyofthehumanbody,andcertainlyonthementalstateandwell-beingofhumanbeings.Ifyouaskmemynumberonetip,it'stogooutthere,makeadifference,connectwithpeople,andnurturethoserelationships.

BradCostanzo: Ihavetoimaginethatoneofthemechanismsisalsothefactthatifyougetsomuchfulfillment,authentichumanfulfillment,fromthat,youchaselessfleetingfulfillmentfromjunkfoodandotherlittlestimulantstomakeyoufeelsomethingbecause

you'refeelingsomethingmoreauthenticanditmakesyouhavemoreofapurposeinlife.Whenyouhaveapurposeyoutendtotakeofthatlife.

It'ssocomplementarytoeverythingelsethatwe'veheardsofar.Isthereanythingelseyou'dliketoaddinthenextminuteorsothatwe'vegot?

JonnyBowden: Whenyoureallyaremakingadifferenceandyouarereallyconnectingwithotherpeople,andyouhaveloveinyourlife,andrelationshipinyourlife,andcontributioninyourlife,youcandojustaboutanything.

BradCostanzo: That'sreallyamazing.Ithinkit'sincrediblypoignant.Theinformationyou'vesharedheretodayislife-changing.There'salotmoreinformationwherethatcomesfrom.AsImentioned,you'vewritten14books.You'vegotanotherbookcomingout.

JonnyBowden: Yeah,number15.

BradCostanzo: Yougotalotofresources,soifpeoplewanttofindmoreabouttheyou,whereshouldtheygo?

JonnyBowden: Jonnybowden.com.Pleaseremember,nohinJonny.It'sjonnybowden.com,and@JohnnyBowdenonTwitterandDr.JohnnyBowdenonFacebook.

BradCostanzo: Perfect.Icomingeverylistenertogocheckthatoutrightnow.Jonny,it'sbeenapleasure.Thankyouforsharingyourwisdomandinsightwithallofushere.

JonnyBowden: Thankyou,Brad.

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John Rowley

“The Magic Of A Truly Committed Decision To Exceptional Health”

BradCostanzo: Hi,thisisBradCostanzoandwelcometoTenMinuteTipsforMaximumHealthandWellness.We'reheretodaywithJohnRowley.YearsagowhenadevastatingcaraccidentcutJohn'spromisingcollegeathleticcareershort,hehadachoice:Giveuphisdream,orgethealthyagain.Johntookonrecoverywithavengeance,studyingkinesiology,exercise,anatomy,fitness,andnutrition.

Hewentontocombinehisuniqueknowledgeandpassiontohelppeoplewithhisrunawaybestseller,"OldSchool,NewBody."Aninternationalsensation,ithasmotivatedpeopleworldwidetoworkhardertowardsphysical,mental,andspiritualfitness.Johnwasalsotheauthoroftwootherbooks,"ThePowerofPositiveFitness,"and"ClimbYourLadderofSuccessWithoutRunningOutofGas."

Forover35yearsnow,Johnhasusedhispassiontoinspireothers,hissimplesolutionscraftedfromwhathe'slearnedfromtopathletes,doctors,andevencelebritieshavechangedpeoples'lives.Heisverypassionateaboutsharinghisknowledgewithotherssotheycanbecomehealthy,lean,fit,andsuccessfulintheirownlives.He'sherewithustoday.John,welcome.

JohnRowley: Brad,thankssomuchforhavingme.Iappreciateit.

BradCostanzo: Well,thanksforbeinghere.Youknow,theonequestionthatwe'reaskingalltheexpertsandwe'reaskingyourightnow,andthisisabroadquestionandthere'samillionanswerstoit.Whatisthenumberonethingthatyoubelievepeoplecandotomaximizetheirhealthandwellnessrightnow?

JohnRowley: It'sfunny,thereareamillionwaystoanswerthatbutIthinkthefirstanswerbeginswithadecision.Ithinkthepersonneedstomakeadecision.Thentheycanweedthroughtheothermillionthingstheycando.Oncetheymakethedecision,therestofitreallybecomeseasybecausenutritionissimple.Exerciseissimple.Noneofitisreallythatcomplicated.Itbeginswithadecision.Thatdecisionshouldthengerminateintocreatingaplanfortheirlife.

BradCostanzo: Let'sdivemoreintothat,becauseadecision...Itsoundslikethatshouldbetheeasiestthing.Okay,we'lljustmakeadecision.Okay,Idecidetobehealthy.Idecidetobethis.Ifthatisthekeytoit,whyisitsohardforpeopletomakethatdecision?Whataresomeofthewaysthatyoushowpeoplehowtodothatmoreeffectively?

JohnRowley: Wellpeoplewillmakedecisions.It'slikeW.C.Fieldssays,hequitsmokingbecauseit'seasy.He'sdoneitathousandtimes.

BradCostanzo: Right.

JohnRowley: There'sadifferencebetweenmakingadecisionandmakingacommitteddecision.Onceyoumakeacommitteddecision,hellorhighwaterisnotgoingtokeepyouawayfromit.WhenIhadmycaraccident,IwasatopathletebeforeIhadthataccident.TheytoldmeIwouldneverwalkagain,butImadeadecisionthatIwouldwalkagain.ThewayIwalkedagainisonceIwasabletogetoutofmybed,sneakoutofmybedwhenmyparentswerenotaround,I'dsetagoaleverydayofacrackinthesidewalkatatime.

EverydayIwouldgetonecrackinthesidewalkfurther.IlivedinNewYork.Thefirstday,ittookmeeighthourstodothefirstcrackonawalker.Thesecondday,eighthourstodothecrackonthewalker.It'snotawholelotdifferentwithnutritionandexercise.Takeitacrackatatime.Takeitadayatatime.Takeitamealatatime.Somanypeoplefocusonthese12-weekprograms."I'mgoingtodothis12weeksandI'mgoingtolose40poundsandI'mgoingtoput10poundsofmuscleon."

Youknowwhat?That'sallwellandgoodasalong-termgoal,butyourrealpriorityshouldbeeatingyournextmealproperly.Gettingtothegymanddoingyourexercise.Gettingyourproperrest.Thethingsthatyouonadailybasisarethethingsthatmatter.Sometimesthesebigoverallplansandthesebigoverallgoalsandthesehighexpectationscangetinthewayofactuallyyourcommitment.

BradCostanzo: Thatmakesalotofsense.Now,howdoyoudistinguishpeoplewho'vemadeadecision,becauseit'sreallyeasy,IdecideIwanttobeskinnyorhealthy,versusthatcommitteddecision.Youhitonthatalittlebit,butaretheretechniques?Aretherewaystoknowifyou'vemadeacommitteddecisionversusifyou'vemadeaweakdecision?

JohnRowley: Well,everybodyknowswhetherthey'recommittedtosomething.Acommitmentmeansthatregardlessofwhathappens,nothingisstandinginyourway.Whetheritbedietorinthebusinessworldorinyourpersonallife,youknowifyou'recommitted.Ifyou'recommitted,you'regoingtodoeverythingthatittakestodoit.Now,peoplewhoarecommittedstillfallshort.Itdoesn'tmeanthatyou'reperfecteveryday,butconsistencyisthekey.

Youneedtomakethecommitment,andreallysticktothecommitment,andthenbeconsistent.Youcan'tputaheartratemonitoronsomebodyorwavesomethingoversomebodytoseeifthey'recommitted,butI'lltellyousomething.Youcanseeitinthepeople'seyesthatthey'recommitted.Youknowifsomebody'scommitted.Thepeoplethemselvesknowifthey'recommitted.

Iseepeopleinthegymeveryday.Youseealotofoutofshapepeoplecomeintothegym,andyoucanseetheoneswhoarecommittedandtheonesthataren't.Severalyearsago,wesawaguytherethatwasatthegymvery,very,very,veryobese.Greatguy.Myyoungestsonbefriendedhimbecausehewantedtoencouragehimandmakesurethathestucktoitandeverything.

Whatwedidn'tknow,thisguywascommittedandheendedupbeingonTheBiggestLoseranddidverywell.Ithinkhewonit.Thatwasacommitment.Idon'twanttomentionhisnamebecauseofthis.Hiscommitmentwanedaftertheshow.Hehadthecommitmentforashortperiodoftimefortheshow.Oncetheshowwasover,hiscommitmentwanedandhewentbacktobeingveryoverweightagain.

BradCostanzo: Youknow,I'veheardthataboutthatshow.It'sactuallynotoriousforhavingpeoplegaintheweightbackafterwards,becauseitsoundstomelikethat'smoreofanexternalcommitment,orit'salmostlikeit'sacommitmentbeingforceduponyou."Okay,you'reontheshow.We'regoingtotellyouwhattodo.You'renotgettingout."Whenpeoplegohome,iftheyhaven'tmadethatcommitmentinternally,itdoesn'tstick.Isthatfairtosay?

JohnRowley: IseeLouFerrignoonaregularbasis.Iusedtoownthegymwhere"PumpingIron"wasfilmed.I'mgoodfriendswithLou.EverytimeI'moutinL.A.I'llseehiminthegymandwe'lltalk.I'daskedhimacoupleofyearsago,"Whatdoyouthinkthedifferenceisbetweensomebodywhostaysinshapeforalifetime,"becausehe'snineyearsolderthanme,"Andforthosewhodon't?"

Hegoes,"Consistencyisthekey.Justdoingiteveryday."Thefirstthingismakingacommitment.Drawalineinthesandthatyou'regoingtodothis.Thenfigureouthowtomakeitconsistentinyourlife.Somepeoplehaveavery,verydifficulttimewiththeirmeals.Thosepeopleshouldsitdownonceaweekandplantheirmeals.Otherpeoplehaveaveryhardtimewiththeirexercise.Theyneedtofindsomethingreasonablethattheycanstickto,committo,andmakeconsistent.

It'snotwhatyoudoonceaweekoronceinawhilethatmakesthebigdifference.It'swhatyoudoeveryday.Everysingledayiswhatmakesthedifference.

BradCostanzo: You'reabsolutelyright.IknowwhenIwentthroughatransformationyearsago,justwhenIdecidedtogetmorephysicallyfit,IknewthatevenifIcouldn'tgotothegymthatdayorwhateverthatIhadtodoatleastfiveto10minutesofin-homebodyweightexercises,nomatterwhat.Iwasn'tdoingitjustformybody,IwasdoingitsothatIdidn'tgetusedtonotworkingout.Ikeptthattopofmind,anditmadeadramaticdifference.

Onceyoustop,it'sreallyeasytoletthatgoandtoletitlax.Arethereanyothertricksthatyou'vehelpedtaughtorworkedwithclientstogetthatconsistencyplanning?IfIcametoyouandsaid,"John,helpme."

JohnRowley: Youtouchedonit.Yearsago,whenIwasinManhattanrealestate,Iworkedvery,verylonghours.SometimesIwouldn'tgetinuntil1:00inthemorningandthenI'dhavetogetupat4:00or4:30inthemorningtogetgoing.Itypicallyworkedoutveryearly.Iusuallyworkedoutatabout4:00inthemorning.EvenifIonlygottwohourssleepthatnight,Iwouldstillgetupandgotothegym.EvenifIhadalousyworkout...Irememberacoupleoftimesgoingtothegymandactuallyjustsittingonabenchandnotevenworkingout.

Iknewjustgettingtothegymworkedwithmydiscipline,allowedmetobeconsistent,andIfeltbetteraboutmyself.Iwouldjustencouragepeople,findtricksthatworkforyou.Forme,itwasjustreallydiscipline.EvenifIwasexhausted,Istilldisciplinedmyselftogetoutofbedandgotothegym.MostofthetimeIwouldworkoutwhenIgotthere,butIdorememberonceortwiceovertheyearswhereIjustsatthere.Iwasexhausted.

Ihadacupofcoffeewiththeguywhoownedthegymanddidn'tworkout,butIfeltbetteraboutmyselfbecauseIcommittedtosomethingandIstilldidit,eventhoughIdidn'tgettheworkoutIstillgotoutofbedandwenttothegym.

BradCostanzo: Wellthatmakesalotofsense.Theideaofmakingthatcommitteddecisionisbeingthenumberonethingthatpeoplecandotomaximizetheirhealthandwellnessmakesalotofsense.Alotofpeoplewillsay,"Avoidsugar.Avoidcarbs.Avoidthis,that,ortheother."Iguessnoneofitreallymattersunlessyou'vegotthatfoundationunderpinningyou,whichisthatcommitteddecision.

John,thishasbeenincredible.You'vemadeacareeroutofprovidingsomeamazingresourcesforpeopleasImentionedintheintroduction,"OldSchool,NewBody,"helpingpeoplewhoaremiddle-agedandabovegetthebodytheyloveback.You'vegotmealreplacementformulas.You'vegotothercourses.WhatisthebestplacethatpeoplecangoiftheywantmoreinformationaboutJohnRowley?

JohnRowley: Thebestplacetogowouldbejohnrowley.net.Everythingthatwedocanbefoundthere.Thenifyouwanttoprovidealittlelinkfortheotherthingsthatwehave,youcandothataswell,butjohnrowley.netwouldbewheretheycanfindoutaboutme.Theycanseemymediaappearances.TheycanfindmyUX3PerfectMealFormula,which...Actually,I'vechangedthename.We'rechangingthenametoUX3BodyShapingBeverage,whichisatopofthelinemealreplacement.

Everythingisthere.Idoencourageyoutoclickthoseotherlinks,becauseit'llmakeitalittlebiteasiertofindtheindividualproducts.

BradCostanzo: Iabsolutelywill.WellJohn,thankyousomuchforyourtimetoday.It'sbeenwonderful,andit'sbeenaveryrefreshinganswertothequestionwe'veaskedeverybody.Thankyouonemoretime.

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Leanne Ely

It All Starts In The Kitchen And How Learning To Cook Will Change Your Life

Brad: Welcometo10-MinuteTipsforMaximumHealthandWellness.ThisisBradCostanzoandtodayI'mfortunateenoughtohaveonLeanneEly.She'sthefounderofSavingDinner.com,she'saNewYorkTimesbestsellingauthor,andcertifiednutritionist.Shealsosinglehandedlystartedthemenu-planningmovementintheUnitedStates.Shehasjusthadtremendoussuccesshelpingpeopleplantheirmealsinawaythatisnutritiousandwholesomeandawaythatfitstheirlifestyleandtheirdietarychallengesalongwiththeirdietarygoals.Iinvitedherontheshowtodaytosharehernumberonetipwithyou,andLeannewelcometo10MinuteTips.

LeanneEly:Brad,thanksforhavingme.

Brad: Well,thankyou.Now,themainquestionthatwe'reaskingexpertslikeyourself-it'sabigquestion-butit'sanimportantone.Thatis,whatisthenumberonethingthatyourecommendfolksdotomaximizetheirhealthandwellness?

LeanneEly:Youknow,Ilovethatyou'reaskingthisquestionbecauseIthinkit'sacriticalquestion,andIthinkit'sdefinitelythebigneedle-mover.You'llalwayshear,peoplearealwaysgoingtosay,"Eatmoreofthis.Eatlessofthat.Domoreofthis.Dolessofthat.Drinkmorewater.Takeinlesscaffeineandalcohols,blahblahblah."Weallknowthatstuff.ButoneoftheplaceswherethebiggestobstacleforpeopletodothisandwhereIbelievethisisthenumberonewaytogetbackyourhealthandreallytomoveupalevelinyourhealthaswell,istobegincooking.

NowIknowthatsoundsridiculouslysimpleand"Duh!"ButIhavetotellyou,after15yearsofhavingSavingDinner.com,writing10cookbooks,anddoingalltheotherthingsthatI'vedone,thenumberonequestionthatIgetfrompeopleis,"Well,I'dliketodothisandyoumakeitlookeasy,butIdon'tknowhowtocook."Notknowinghowtocookisalmostlikegoingtoyourdentistandsaying,"Well,Ijustdon'tknowhowtofloss."Becauseifyouwanttokeepyourteeth,thedentisttellsyou,youbetterlearnhowtoflossyourteeth.I'mheretosay,ifyouwanttokeepyourhealth,youbetterlearnhowtocook.Whenwehandoverthereignsofthepowerforsomebodyelsetoprepareourfood,whetherit'sahigh-qualityrestaurant,fast-foodorwhatever,that'swhenwelosecontroloverwhat'sgoingintoourbodies.

Foodisinformationthattranslatesintohowourbodiesaregoingtooperate.Ifwewanttooptimizethewaythatourbodieswork,andthewaythatourbodiesrespondtotheinformation

thatwe'regivingit,thenweneedtomakesurethateverysingleingredientisinalignmentwithournutritionalphilosophy,andwithwhatitisthatwe'retryingtoaccomplish,health-wise.Wecan'tdothatifwerelinquishpowertoarestaurantoraline-cookorachef,becausetheyarenotnecessarilyintoitthesamewaythatweare.They'renotinterestedinthehighestqualityoliveoilthattheycanget.They'reinterestedinkeepingtheirfoodcostsdown.Sothey'regoingtobuythemostinexpensiveoliveoilsthattheycaninordertomakethishappen.Or,they'regoingtohavethesegoodqualityoliveoilsbutnobody,unlessyou'reamulti-millionaire,isgoingtobeabletoaffordtohavethiskindofrestaurantpreparetheirmealsconstantly,orhaveitcatered,orhaveaprivatecheforwhatever.

Thewayaroundthisandthewaytounderstandthatthisisthebiggestthingthatyoucanpossiblydoforyourhealthistocookandtobecomeveryfamiliarwiththekitchenandunderstandthatit'snotaroomthatholdsthebigappliances.It'stheroomthatyouliterallycookupyourownhealth.How'sthatforananswer?

Brad: Youknow,it'sanextremelyuniqueanswercomparedtoalltheotheranswerswe'vebeengetting,andatthesametimeitcomplementseverysinglethingthatwe'vebeenhearing,exactlylikeyousaid.I'mguessingthatwhenyousay,"Learntocook,"you'renottalkingaboutHotPocketsandTVdinners?

LeanneEly:No,that'snotcooking.That'smicrowaving.

Brad: Exactly.Yousaidsomethingelseimportantabouttherestaurants.They'reobviouslytheretomaximizethetasteofthefoodbecausetheywantyoucomingback,andtheirprofit.Sothey'redefinitelynot,evenattheplacesthatyouthinkarehealthier,youthinkyou'regettingsomethinghealthy,you'redefinitelynot.

There'sprobablyalotoffolkswholovecookingandprobablyotherfolkswhofeeltheydon'thavetimeortheyjustdon'tknowhow.Maybetheirmotherorfathernevertaughtthemhow.Theyjustneverlearned.Whatdoyoufindisthebiggestchallengetolearninghowtocook,andthehealthymealsforyourself,butthenwhataresomeofthesolutionsoverthosechallenges?

LeanneEly:Yeah,thosearereallygoodquestions.Well,thefirstthingistobreakdowncookingalittlebit.OneofthethingswedoinC-school,forexample,isweteachpeoplehowtouseaknife.YouseeallthefancyfootworkonTV,withallthecookingchannelsandthecookingshowsandallthecrazystuffthatthoseguysdo.There'saskillset-theseguysareprosandthey'vebeendoingitforawhile-buttheskillsetisthesame.Ishoweverybodyhowtouseaknifebecauseonceyougettheknifeskillsdown,thenyoujustreallystartgettingplaces.

Also,havingthecorrecttools.Investingintherighttoolsforyourkitchenismassivelyimportant.Forexample,Ihaveareallygoodblender.Ialsohaveareallygoodfoodprocessor.They'retwodifferentthings.Theyhavetwodifferentfunctions.Iusethembothbecausetheyproducequalityresultsandgetmefromthefastestplaceofpreparationtocookingtoputtingitonthetable.

Listen,Brad,Ilovetocook.ButIdon'twanttospendmywholedayinthekitcheneither.Iwanttogetitdone.That'smywholeskillset,isgettingpeopletotheplacewheretheyjustcangetitdone.Breakingitdownsoit'snotsooverwhelming,it'snotsointimidating,it'snotakintobrainsurgery.Thenthesecondthingalsoisshowingpeoplehowtousefast,easytrickslikeacrockpot,forexample,canproducesomeverynutritious,healthyfood,thatallitrequiresisafewminutesofpreparationandpluggingthethingin.Thosekindsofthingsthatkeepusoutofthefast-foodlane,thatkeepusoutoftherestaurants.

Youknow,I'mnotanti-restaurant,butthelion’sshareofourfoodshouldbeprocuredbyus,andweshouldpickthebest.Weshouldbelookingforgrass-fedmeats,wildfish,pasturedpoultry,organiceggs,producethat'sorganicandpesticide-free.Weshouldbelookingatthosethings.Thatshouldbeournutritionalplumb-line.Youcanafforditwhenyoucookityourself.Youcan'tafforditwhenyoucan'tcookityourself.Forthosethatsay,"Well,geez.Ican'taffordthateither."Thenyou'dusethebestthatyoucan.

Butthepointisifyou'reeatingnatural,healthyfoodsthatyou'repreparingyourself,you'redoing30times,100timesbetterthanwhatyoucouldbedoingifyou'rejustlookingforcouponsinthenewspapersothatyoucangotosomeplacetobuyacheapmeal.

Brad: Yeah,that'ssuchastrongpoint.Icanalsoseehowifyouaretakingyourhealthandyourfitnessseriously,thatjustbysimplylearningtodothisandlearningwhatgoesinandhowtomaketheseandmakingthoserightchoices.It'sjustastronghabittogetintooverallforwhenyoudogoout,thethingsyouwanttolookfor,thekindsoffoodthatyouwant.I'msurethatyougetatasteforhealthierfoodwhenyoudocookityourself.

Now,whataboutthethingsthatyouteachatSavingDinner?CorrectmeifI'mwrong,butit'snotnecessarilyhowtobeagourmetchefaboutallthesethings,butthere'sabigdegreethatyouteachabouthowtodoithealthy.AmIcorrect?

LeanneEly:Ofcourse.Yeah,I'malwaysgoingtosteerpeopletohealthyingredients.Butattheendoftheday,youneedtobethedeterminerofwhatahealthyingredientis.Iwillgiveyouanexample.Forme,Isteerclearofanysoy.Ihaveanauto-immunediseasecalledHashimoto'sThyroiditisandsoyinhibitsthyroidfunction.Forsomebodylikeme,Idon'tneedthat.Anythingsoy,Istayawayfrom,evenorganicsoy,andregularsoyeverybodyshouldstayawayfrombecauseit'sGMO.Butforme,it'sarealproblem.

Foraveganwhothisisacommittedlifestyleanditworksforthemandtheirowninnernutritionalguruhastoldthemthisisagoodthing,ithasalotofplusesforthem.Iftheydon'thavethyroidissuesthisisagoodoptionforthem.Ofcourse,I'dtellthemtodoorganic,notregularGMOsoy,forobviousreasons.

But,again,everybodyhastomakethosenutritionaldecisionsofwhat'srightforthem.Butwewillallstandonthesameplatformandagree,wedon'teatenoughvegetables,right?

Brad: Yeah,that'strue.

LeanneEly:Solet'sagreeonthat,andlet'seatmorevegetables.That'saforsure.

Brad: That'sgreat.Theresourcesthatyou'veprovidedbothinthecookbooks,yourNewYorkTimesbestsellingbook,andalloftheotherthingsarejustamazingforfolkstocheckout,especiallyiftheyareseriousaboutthis.Iftheywanttotaketheirhealthtothenextlevel,iftheywanttogetintimatelyinvolved.Whatisthebestplaceforpeopletogetmoreinformationonyou,andwhatyoudo,andallofthesegreatresources.

LeanneEly:That'sgreat,Brad.TheygotoSavingDinner.com,they'regoingtoseeourblog,they'regoingtoseewe'vegotafreeweekofourpremiummenumailerwheretheycanmakedecisionsaboutwhatitisthattheywantandtryoutourexclusivesoftwareforawholeweekforfree.We'vegotC-schoolthere,ofcourse.We'vegot30-daypaleochallengesforpeoplewhowanttotryoneofourchallenges.We'vegotallkindsofstuffthere.Wekeepsayingit'sveryaffordable.Ourwholegoalistogetpeoplebacktotheirowndinnertables,getthemoutofthefast-foodlane,andgetthemenjoyingfoodagainathomewiththepeopletheylovethemost.

Brad: Well,Iloveit.Ithinkyou'redoinggreatwork.Ihopeyoukeepitup.

LeanneEly:Thankyou.

Brad: IlookforwardtoexploringSavingDinnermyselfawholelotmore,andmakingalotofmeals.Leanne,thankyouforjoiningus.

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Dr. Steven Masley

Add These 3 Food Categories To Improve Your Heart Health

BobSerling:ThisisBobSterlingfor10-minutetipsformaximumhealth.TodayI'mtalkingwithDoctorStevenMasley.DoctorMasleyisaPhysician,Nutritionist,Author,Speaker,andawardwinningPatientEducator.He'sdevotedhismedicalcareertothestudyofheartdiseaseandagingandhaspublishedsignificantresearchonthesesubjectsinleadingmedicaljournals.Hispassionisempoweringpeopletoachieveoptimalhealththroughcomprehensivemedicalassessmentsandlifestylechanges.DoctorMasleyhasreceivedtheawardofFellowfrom3prestigiousorganizations.TheAmericanHeartAssociation,theAmericanCollegeofNutrition,andtheAmericanAcademyofFamilyPhysicians.

He'salsoasoughtoutspeakerformanyvenues.He'sbeenfeaturedontheDiscoverychannel,theToday'sShow,PBS,andover250mediainterviewsandhasmadeover700publicpresentationsonavarietyoftopicsrelatedtohealth,aging,andcardiovasculardisease.I'mverypleasedtohavehimsharehiswisdomwithustoday.Welcome,Steven.

Dr.MaselyI'mdelightedtobehere,Bob.Thankyousomuchforinvitingme.

BobSerling:Thankyou.Myquestionforyouis,whatisthesinglebestthingyou'drecommendedpeopledotoimprovetheirhearthealthandthingstheycandotoday?

Dr.MaselyI'dliketofocusonthe3newfoodcategorieswewantpeopletoaddandfocusoneatingbecausethey'regoingtoreallyhelppreventandreverseheartdisease.Aswellaswhenyouwillimproveyourcirculation,you'dfeelsomuchbetter.Itimprovesyourenergy,yourwaistline,yourbrainperformance,yourcognitivefunction.Evenhelpsyourromanticlife.Really,whenyouimprovethingsforyourheart,youhavebodywidebenefitsthatimpactyourwholebody.

BobSerling: That'sgreat.Whatarethese3newgroups?

Dr.MaselyPeoplehavebeentryingthelow-fatdietforwaytoolong.Ithinkweprobablyharmpeopleintheprocessbecausethey'veeatentoomanyofthewrongfoods.I'dliketofocusonaddingback3keyingredientstooureatingplanwhichreallygoingtoprovidenutrientsforourbrainorarteryandourhealthaswell.Number1wouldbehealthyfat.Weneedfatsthataregoodforusthatnourishourbrainandourarteriesthathelpdecreaseourappetiteandlowerourinflammation.That'savocado,nuts,oliveoil.Nutoilsareawesome,coconutoilcanbeused.TheseareallgreatfatsandIreallywantpeopletohaveseveralservingsofhealthyfataday.

Thesecondoneisclean,morecleanproteinthatweneedlikefreerangebeeforcagefreeorganicchickenorcagefreeorganiceggs,morewildseafood.Peoplearen'teatingenoughprotein.Youcandothisbeingavegetarian.Youcouldhaveaveggieshakeinthemorning,youcanhavebeansandedamameandyogurt.Mostpeopleneedagoodsolidservingofprotein3to4timesadaytorevtheirmetabolismandgivethosebuildingblocksforkeepingourmusclemass.It'sjustreallyimportant.

ThethirdoneIreallyliketofocusonisfiber.Ifyouonlydidonethingofthese3Iwantyoutoadd,itwouldbeaddingmorefiber.That'svegetable,fruit,beans,andnuts.Becausefiberismiraculous,Bob.Whenpeopleaddmorefibertotheirdiets,theirfullandsatisfiedtohelpthemloseweight.Thenutrientsimproveourbloodpressure,ourbloodsugar,ourcholesterolprofile,theyslowaging.It'sfocusing-OneofthefoodsIwanttoaddthat'sgoingtotransformmylifeandbyfocusingonthateachmealthatIwantpeopletogethealthyfat,morecleanprotein,andmorefiber,vegetable,fruit,beans,andnut,wecanreallytransformtohelpmillionsofpeopletoday.

BobSerling: Wowthat'sgreat.Nowletmeaskyouaquestion.Thisispersonaltomyownexperience.I'venoticedonweekswhenIreallyconcentrateonaddingalotmorebeanstomydiet.Ialsotendtoloseweight.Isthatanaturalside-effectofaddingmorefiber?

Dr.MaselyThebeansarehighinfiberandthey'rehighin-They'readecentsourceofprotein,butthefiberisveryfillingandbeans,anykindofbean,blackbean,redbean,lentils,garbanzos.Allofthemaresuperinhelpingblockelevatedbloodsugarlevels.Peopleofhighbloodsugar,itimprovesit,itimprovescholesterol.We'llsaythere'sabout10percentofpeoplewhoarebeingintolerant.We'renotjusttalkingtomusicalfruit,we'retalkingreallydistress.Thosefolksshouldprobablyfocusinonusing...Sproutit.Theysoakthemovernight,rinsethemthenextdayandthenthey'resemi-sprouting,they'rechangingbiochemicallybysoakingtheminthewaterovernight.

Mostpeoplearegoingtotoleratethemreallywell.Beans,nuts,vegetables,andfruitsthosearereallykeyfoodswewantpeopletoaddmoreof.

BobSerling: Great.ThenI'dliketocirclebacktothefirst-Forasecondthatyousaidtoaddwhicharehealthyfats.Whatwouldyoudescribeasaserving?Imagine2or3servings.Whatistheportionthatmakesupaserving?

Dr.MaselyThankyou.Goodpoint.Atablespoonofoliveoil,extravirginoil.Whenyou'reputtingonasaladdressingordrizzlingonfoodorregularvirginoliveoilifyou'redoingmediumheatcookinginthekitchen.Atablespoonoratablespoonofnutoils.Nutoilstoleratelotmorehigherheat.Mediumhightohighcooking,Iusealmondoil,walnutoil,pistachiooil,thosehaveveryhighsmokepoints,evenhigherthancoconutoiloften.Avocadooilisanotherexcellentoiltocookwith.

Youcouldhaveeasilyacoupleoftablespoonsaday,pluswewantyoutoaddahandfulofnuts.Atleast1or2handfulsperperson.That'sabout1ounceofnutseveryday.Myfavoritenutsarealmonds,pecans,walnuts,pistachios,hazelnuts,andmacadamias.Thengoodseafoodlikesalmon,isawesome,wildsalmonandthenavocado.Pleasehaveavocado.Aservingofsalmonwith5to7ounces.OneoftheCaliforniaavocados[inaudible00:06:35]half.ForaFloridabigavocadowouldbeaquarter.ThosewouldbeservingsizesandI'dlikeyoutohaveatleast4or5servingsofhealthyfateveryday.

BobSerling: Great.That'sexcellent.Howaboutcommonmythsabouthearthealththatyouseeinthemediasooften,thepeoplemaybefollowingandtheyactuallybebettereliminating.Arethereanyofthosemythsthatareprettycommonthatyouthinkpeopleshouldbereeducatedabout?

Dr.MaselyTherearesomanymythsoutthere.Weusedtosayyoucaneateggs.Nowweknowthatifyougetorganic,cagefreeeggs,they'regoodforyou.That'sahealthyfat.It'sprobablygoodforyourheart.Wetalkedaboutlow-fat.That'sjustbeenproventobewronginrecentresearchthatthelow-fatwasnotthewaytogoforyourheart.Thenumber1causeofheartdiseaseistoomuchsugar.Peoplereallyneedtocutthesugaroutoftheirdiets.You'llnoticewhenIsaidfiber,Ididn'tmentionanythingwithflower.There'snobread.Ididn'tmentionthatatall.

I'mfocusingonfiberasvegetable,fruit,beans,andnuts.Allthoseflowerandsugarsourcesshouldcomeout,becausethat'sthenumber1causeforheartdiseasetoday.

BobSerling: That'sgreat.Just1otherquickquestionbecauseyoumentionedthebreadsandgrains.Whatisyouropinionofcuttingglutenoutofthediet?

Dr.Masely20percentofthepopulationmakesantibodiestogluten.It'salmostlikeanautoimmunedisease.It'saveryseriousharmfulprocess.I'mnotsayingeverybodyneedstogiveupgluten,butalmostanybodywhohaschronic,unexplainedhealthissues,whetherthey'recognitivedysfunction,thyroidproblems,jointissues,gastrointestinalproblems,giveupglutenforamonthandthere'stestingoutthereyoucandolikeCyrexLabtestingtoclarify,areyouglutenintolerant?Isthisisanautoimmuneissueforyou?Ifitis,youneedtototallyavoidallglutenproducts.Ithinkit'sveryimportant.

I'mnotatthepointI'mgoingtosay,everybodyinthecountrycaneat.Really,Iwouldn'trecommendanysourceofwheatandfloweranyway.Becauseflowerisjustlikesugar.Ifyoutookalltheflowerout,therewouldhardlybeanywheatleft,period.Forsomepeople,thisisaveryserioushealthissue,butforeverybody,Ithinkeverybodywouldbebetteroffifwegaveupallsortsofflowerinourdiet.

BobSerling: Great.Thishasjustbeenanexcellentsessionandyouprovidedsomuchgreatinformation.Canyoutakeaminuteandtellpeoplehowtheycanfindoutmoreaboutyouandwhatyoudo?

Dr.MaselyYes,absolutely.Pleasevisitmywebsite.I'vegotacoupleyoucanvisitatandit'shearttuneup.com,hearttuneup.comoryoucangotodrmasley.com,d-r-m-a-s-l-e-y.com.We'vegotainfo-I'vegotsomefreegiftsforyourlisteners.Whentheylisteninandtheygotothewebsite,theycanclickandadd-onandI'mgoingtosendthemaseriesofgiftstohelpthemtakesomeimmediatestepsforadditionalinformationtheycandotoimprovetheirhealth.Thesearefree,usefulinformationthatyourlistenerscanimmediatelyaccess.Theycangetstartedonwaystoturnbacktheclockonaging,improvingtheirenergy,theirwaistline,theirromanticfunction,andpreventingheartdiseaseallatthesametime.

BobSerling: That'sexcellent.Thankyousomuch.Ijustwanttosay,whenIwasbrowsingthroughyoursite,yourrecipesectionisunparalleled.Itwasfantastic.

Dr.MaselyThankyou.IdiddoachefinternshipattheFourSeasons.Mygoalistohelppeopleathealthyfoodthat'sdelicious.It'ssoawesomethey'regoingtowanttoeatiteverydayandtheirfriendsandfamilyaregoingtoloveitandtherecipesareeasytomake.That'sreallythegoalbehindthewholeHeartTune-upProgram.Let'smakeiteasyforpeopletoeatdeliciousfoodtheylovesotheirhealthisjustbenefitedforyearstocome.

BobSerling:That'sgreat.Thankyousomuchforyourtimetoday.Ireallyappreciateit.

Dr.MaselyThankyou.

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Dr. Frank Lipman

Improve Your Gut Health To Heal Inflammation And Stay Young And Slim

BobSerling:Thisis"TenMinuteTipsForMaximumHealth",andtoday,I'mtalkingwithDr.FrankLipman.Dr.Lipmanisaboard-certifieddoctorofinternalmedicine,andapioneerandinternationallyrecognizedexpertinthefieldsofintegrativeandfunctionalmedicine.

He'sthefounderanddirectoroftheElevenElevenWellnessCenterinNewYorkCity,wherehepracticeshispersonalbrandofhealingknownas"goodmedicine".A"goodmedicine"combinesthebestofmoderncontemporarymedicinewiththebestofalternativeandcomplementarymedicines.

Usingthisinnovativeapproach,Dr.Lipmanhashelpedthousandsofpeoplereclaimtheirvitality,andrecovertheirzestforlife,soI'mverypleasedtohavehimsharehiswisdomwithustoday.Welcome,Frank.

Dr.Lipman: Thanks,thanksforhavingme,Bob.

BobSerling:Well,thankyouverymuch.SoIhaveonequestionforyoutoday,whichis,whatisthesinglebestthingyou'drecommendthatpeopledoformaximumhealthbenefitsrightnow?

Dr.Lipman: Well,that'satoughquestiontoboilitdowntoonesinglething,butifIhadtochooseonethingnow,Iwouldsaybalanceyourmicrobiome.Whatisamicrobiome?Themicrobiomeisthiscollectionofbacteriathatwehaveonourbody,andinparticular,ourgut.

Eachofuscontainsawholeinnerecosystem,composedoftrillionsofbugs,microbesinourdigestivesystem.Infact,wehavemorebugsinourgutthanwehavecellsinourbody.Infact,thebacteriainourgutoutnumberourcellsby10to1,soit'snoexaggerationtosaythatwe'reactuallymorebacteriathanhuman.

Thismicrobialcommunityinourbodiesisabsolutelycriticalformaintainingoptimumfunction.It'scrucialfordigestingfood,supportingyourimmunesystem,protectingyourgut,revvingupyourmetabolism,andevenhelpingyoumaintainahealthyweight.Balancingyourmicrobiomeisthekeytohealinginflammation.Healinginflammationisasecrettostayingyoungandslim,sothatwouldbemyonetip,balanceyourmicrobiome.

BobSerling:Great,soarethereareacouplespecificthingspeoplecoulddotoworktowardsattainingthatbalance?

Dr.Lipman: Absolutely.Thefirstthing,well,Imean,there'sanumberofthings,butIwouldsay,you'vegottoremovesugarandgluteninparticularfromyourdiet.IfIhadtochoosetwobigfoods,thosewouldbethefoods.Iwouldstarteatingmorefermentedfoods,likesauerkrautandkimchi.

I'dstartincorporatingwhatwecallprebiotics,thefoodsthatactuallyfeedthegoodbacteria.Vegetableslikeasparagus,cruciferousvegetables.Jerusalemartichoke.Iwouldtakeaprobiotic.Iwouldavoidfactory-farmedmeats,becausethosearefullofantibiotics.

Iwouldonlytakeantibioticswhenabsolutelynecessary,because,youknow,weuseantibioticstokilldangerousbacteria,andthey'reawonderfuldiscovery.Theproblemis,theyalsokillthefriendlybacteria,sotheybasicallydevastateyourmicrobiome.Ifyou'reeatingfactoryfarmedmeatswithantibiotics,andyou'retakingfrequentcoursesofantibiotics,you'redevastatingthisintricatebalanceofgoodandbadbacteria,sothosewouldbethebigtips,intermsofbalancingyourmicrobiome.

BobSerling:Great.Youknow,frompersonalexperience,Iquiteatinganythingcontainingglutenaboutfouryearsago,andthataloneimprovedmyhealthdramatically.Canyouexplainalittlemorehowglutenaffectspeople,andwhyitissoimportanttoeliminateit,togethealthbenefits?

Dr.Lipman:Well,Ithinkit'simportanttorealizethattheglutenoftodayisafarcryfromtheglutenofeven50,60yearsago.Youknow,we'vealteredthisgraintomakeitmorehearty,andtogiveusmoregrainformforwhatwe'regrowing.Soit'sanalteredgrain,andit'striggeringinflammationinthebody.Weseethisallthetime.

YourexperienceistypicalofwhatIseeallthetime.Itakepeopleoffgluten,theirdigestivesystemgetsbetter,theirjointpainsgoaway,theyloseweight,andthat'sbecausetheglutenoftoday,thepro-inflammatoryfood,iscreatinginflammationinthebody,andwe'renotexactlysurewhy.

Weknowsomeofthereasons,thepossiblereasons.Oneofitis,ittriggerswhatwecallaleakygut.Ittriggersinflammationandsomedestructionoftheliningofthegut.There'sactuallyamoleculethatincreaseswhenyouhavegluten,it'scalledzonulin,andthereareactuallystudiestoshowthis.Thezonulinactuallyincreasesthespacesinthegutwall,andthegutwallis,foralargepart,justonecellthick.

Soyou'reputtinginasubstanceintoyourbodythat'sdamagingthewall,oractuallyincreasingthespacesbetweenthewall,andwhenthathappens,youhavetoxinsandfoodparticlesorbreakdownoffoodparticlesgoingthroughthegutwallintothebloodstream,andtriggeringallthisinflammationinthebody.Sotome,sugarandglutenarethedevil.

BobSerling:Great.Youknow,andIcanattest.BackwhenIstartedgoingoffgluten,itwasalittlemoredifficult.Thereweren'talotofoptionsaround,buttoday,therearesomany

options.Eveninalmostanyrestaurantyougoto,andcertainlythegrocerystores,eventheregularstores,andthencertainlyinstoreslikeWholeFoodsandallofthose.Soit'sreallyeasytodo.

Now,Iwanttoaskyouthetoughestquestion,though,whichis,Ifound,tobehonestwithyou,Ifoundgoingoffglutentobeabreeze.Itdidn'tbothermeintheleast.Sugarisadifferentchallenge,forme,andforsomanypeople.Canyougivemaybeasimplerecommendationthatpeoplemightstartusingtoeitherloweroreliminatesugar?

Dr.Lipman: That'sagreatquestion,becausesugarisactuallyadrug,sowhenyou'regettingoffsugar,it'slikestoppingadrug.Soyouhavetounderstand,thatyouhavetohaveaplaninplacewhenstoppingit,becauseyou'regoingtogothroughwithdrawals.Tohelpwithsugarcravings,Irecommend,there'sanaminoacidcalledglutamine.

Youcaneatsweetvegetables,likecarrotsandbeetsandsquashes,togetsomeofthatsugar.Becarefulofdrinkingfruitjuice,becausethat'stoomuchsugar.Also,bewareofmanyofthegluten-freeproductsoutthere,becausethey'realsoloadedwithsugarandotherstarchyfoods.

Probablythemostimportanttipwillbe,fillyourplatewithvegetablesandhealthyfats,sothere'slessroomforthesugarandstarchyfoods,butitisaproblemstoppingsugar,andthat'sactuallypartofwhyIuseacleansetogetpeopleoffsugarandgluten.Youneedtohaveaplaninplace,toactuallygetoffthesedrugs.

BobSerling:Well,great.Youknow,it'samazing,becauseIhave,Iexperiencedexactlywhatyousaid.Iexperiencedawithdrawalwithsugar.Now,withgluten,Ididn't,becauseIwasconsumingsomuchanditaffectedmesoheavily,thatIactuallyfeltmuchbetteralmostwithin24hoursofquittingit.

Ithink,atleastinmypersonalexperience,glutenwasthehardestforme,butI'msure,Imean,wastheeasiestforme,andI'msurewithdifferentpeople,itcanbeaverydifferentexperience.Theymayhaveaneasiertimewithsugarthanwithgluten.

Dr.Lipman: Yeah,Ithinkdifferentpeopleexperienceitdifferently.Ithink,asageneralrule,peopledohaveahardertimewithsugar,butmanypeoplehaveaveryhardtimewithgluten,too,andIthinktheyneedtounderstandthatforthefirstfewdays,it'sgoingtobetough,butafterwards,youfeelsomuchbetter,thatit'sworthit.

Ithinkwhenpeoplecanexperiencetheirvitalityagain,andcanexperiencefeelingthatmuchbetter,thenthat'swhatkeepsthemoffthesugarandthegluten,becausethey'refeelingsogood,theydon'twanttogobacktohowtheywerefeelingbefore.

BobSerling:Sure.Well,that'sfantastic,andthishasbeenjustgreatadvice.WhatI'dliketoaskyounowis,howcanpeoplefindoutmoreaboutyouandwhatyoudo?

Dr.Lipman: Well,Ihaveawebsiteandanewsletter,atDrFrankLipman.com,DRFrankLipmandotcom,andyoucanjustgotoBeWell.com.

BobSerling:Oh,great.

Dr.Lipman: Aneasywebsitetoremember.BeWell.com,andyou'llfindme.

BobSerling:Well,excellent.SoFrank,Ireallywanttothankyoutoday,Iappreciatealltheadviceyou'vesharedandtheworkyou'vedone.Iknowit'shelpedmealot,sothankyousomuchforyourtimetoday.

Dr.Lipman: Andthankyouforhavingmeon.

BobSerling:Great.

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Dr. Alan Christianson

“How Timing Your Foods Improves Adrenal Function For Better Health And Longer Life”

Bob Serling: This is Bob Sterling for 10 Minute Tips for Maximum Health, and today I'm talking with Dr. Alan Christianson. Dr. Christianson is a naturopathic medical doctor who specializes in natural endocrinology, which is a hard word for me to say, with a focus on thyroid and adrenal disorders. He's the author of the New York Times best-selling "Adrenal Reset Diet," as well as the best-selling "Complete Idiot's Guide to Thyroid Disease." He frequently appears on national TV shows like The Doctors, The Today Show, and in print media like Shape Magazine.

Dr. Christianson's mission to help people heal has a very personal foundation. As a child with cerebral palsy, he suffered from seizures, poor coordination, and obesity. In his early teens, he went on a quest to heal himself, devouring books on nutrition, fitness, and health. His diet and fitness plan worked so well that he became a varsity football player and the best endurance runner in his class. Through this, he learned that the tickets to help are knowledge and persistence.

Now with this intriguing background, I know we're in for some powerful advice today, so welcome Alan.

Dr. Christianson: Thanks so much for having me, Bob. I'm glad to be here.

Bob Serling: My pleasure, thank you. Now before we get started, a lot of people may not be really familiar with the adrenal glands and adrenal disorders, even though they affect us all on a daily basis. Could you give a quick synopsis of what the adrenal glands are and how they function?

Dr. Christianson: Well sure. In your lower back, you've got your kidneys, and on top of each kidney, there's a little chunk of tissue, about the size of a nickel, and each one has a switch basically. It controls whether you're cranking out energy and sleeping deep and burning your body fat easily and reversing inflammation and healing your body, or whether all that stuff is working wrong. They affect all this.

Bob Serling: Well that's a great explanation, so with that in mind, let me just give you the one question I have for you today then, which is, "What's the single best thing you recommend people do today for maximum health benefits?"

Dr. Christianson: Timing your foods in a way that heals the adrenal glands. We hear so much about things that affect our health like, "Don't smoke," and, "Have low cholesterol," "Manage your blood pressure." There was a big study done of thousands of civil servants between 2002 and 2006. What they saw was, people that had good, healthy adrenals, that had a healthy rhythm of adrenal hormones, they had better survival than those based on any other variable. Literally, smokers with good adrenal glands lived longer than non-smokers with unhealthy adrenal glands.

Bob Serling: Wow, that's amazing. How does a person go about making sure they have healthy adrenal glands?

Dr. Christianson: The simplest thing you can do is just time your foods in a strategic way. For breakfast, you want to have nice, high-quality protein foods, and then, for your dinner, you want to have good carbs. What happens is your adrenal glands make a big burst of a hormone called cortisol to wake you up in the morning, and protein helps that happen. But then they shut that off at night so you can get deep, restorative sleep. You need healthy carbs for that part of the cycle to happen properly.

Bob Serling: Both proteins and carbs then affect your adrenal glands and how they function?

Dr. Christianson: They sure do. The adrenals have just so many jobs, and one of them is they work to regulate your blood sugar. It's a two-way street, so when your blood sugar's low, you crank out cortisol, a stress hormone, to raise it back up again. But when your blood sugar's higher, that pushes down cortisol. You can be strategic about timing of carbs to repair and reset that cortisol rhythm.

Bob Serling: If I want to start with a healthy protein breakfast, what are a few recommendations? What would a good breakfast look like?

Dr. Christianson: I think about 2 tracks for that. One is shakes and one is leftovers. Here's why: We think about breakfast as being french toast, or pancakes, or waffles, or fruit or something, or juice, or we think about really fatty, heavy processed meats, and all of those work against the goal of burning fat and having energy. Leftovers, the same stuff you had for dinner, have a nice piece of chicken, some fish, some veggies, maybe even the same stuff you had for dinner. We love to just make a little extra and put some away right away for the morning. That's one track.

The other one is do a protein shake like of non-allergenic things, like vegetable protein, or there's a new beef protein powders that I like, small amounts of fruit, some greens, some seeds maybe, some coconut milk, make a good shake out of that. It's a perfect breakfast.

Bob Serling: That's great. Now I noticed you didn't mention eggs. Do eggs fit into the plan, both for egg protein powder and just as a protein itself at breakfast?

Dr. Christianson: Yeah, great question. The magic number for proteins seems to be about 25 grams for women and about 35 grams for men. Of course, that's assuming average sizes. But eggs, there are some that are intolerant of them. Some people have horrible allergies they're aware of, others may have milder sensitivities that they may not be aware of, but some do well with them. But another shortcoming is just that there's actually not all that much protein. They have very high-quality protein, but an egg white is only 3 grams of protein.

Bob Serling: That's really interesting. I think most people don't understand that. They think of them as being very protein dense. Let's shift gears now to a good dinner that's going to help you sleep better and assist your adrenal glands in doing their job properly. What might a good carb dinner look like?

Dr. Christianson: My favorite template to use for dinner is a stir-fry. You can have some healthy proteins, still nothing bad about that, and you want lots of good vegetables as always, but you really want to get some good carbs. My favorite ones are intact whole grains like ground rice or buckwheat or quinoa or wild rice. I also love legumes and beans. Black beans, lentils, pinto beans, garbanzos. Then even like good vegetable starches, squash, sweet potatoes, and regular potatoes. They've gotten a bad rap, but they're very healthy foods in a lot of ways. You want about a cup of those for your evening meal, and again, assuming average size and average activity levels.

Bob Serling: Well that's great. It sounds so simple when you lay it out that way, and it's really valuable advice. We have just a minute or so left. To wrap up, can you repeat again, because I know this whole issue of adrenal gland health is very new to me, can you summarize again what the benefits people get with just these simple adjustments that you suggested today?

Dr. Christianson: For sure. You burn energy more effectively. You've got sustained energy throughout the day. When you're burning energy, you're burning fat, so it's easier to get to the weight you want and stay at the weight you want when you've gotten there. The other part of it is when you burn energy well, you get played out in a good sense, and your body's ready for deep, rejuvenating sleep, so you have better energy, better weight, and quality sleep.

Bob Serling: Well that's fantastic. This has really been eye-opening, and I really appreciate you taking the time. Can you tell people a little more about how to find out about you and what you do?

Dr. Christianson: For sure. My information's at drchristianson.com.. If you're wondering about your adrenals, we've got adrenalquiz.com. You can take a free test

and see if your adrenals are healthy, and if they're not, by what degree. You'll also learn what are some easy things you can do on your own to help get them back on track again.

Bob Serling: Well again, this has just been fantastic information. I really appreciate you taking the time out of your schedule to share this with us, so thank you very much.

Dr. Christianson: My pleasure. Thanks again for having me, Bob.

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Dr. Sara Gottfried

The Simple 21-day Cleanse For Feeling Great And Losing Weight

BobSerling: ThisisBobSerlingfor10-MinuteTipsforMaximumHealth.Today,I’mtalkingwithDr.Gottfried.Dr.GottfriedisaHarvard-trainedMDwith20-plusyearsofexperience,theauthoroftheNewYorkTimesbestsellingbook“TheHormoneCure”andthesoontoberelease“TheHormoneResetDiet”.She’saBoardCertifiedgynecologistwhoteachesnaturalhormonebalancinginhernovelonlineprograms,sothatwomencanloseweight,detoxify,andfeelgreat.

HerexpertisehasbeenfeaturedinO,TheOprahMagazine,HuffingtonPost,Cosmopolitan,FoxNews,NaturalHealth,Glamour,NPR,RealSimple,Prevention,andmanymoremediaoutlets,soI’mverypleasedtohavehershareherwisdomwithustoday.Welcome,Sara.

Dr.Gottfried Thankyou,Bob.Hi,everybody.

BobSerling: Myquestioniswhat’sthesinglebestthingthatyou’drecommendpeopledoformaximumhealthbenefitsrightnow?

Dr.Gottfried IfIhavetopickjustone,Iwouldsayplanadetoxonceperquarter.Adetox,afulldetoxification,andIthink21daysisreallywhat’sproventomakethebiggestdifference.

BobSerling: Okay.Whataresomeofthespecifics?Howdoessomebodygoaboutdoingadetox?

Dr.Gottfried That’swhatmynextbookisabout,TheHormoneResetDiet.Bob,Ihadthisexperience,this“aha”momentwhenImadeitthroughtheholidays,andIjustfoundthatIwasfeelingalittlesluggish,Iwasn’tsleepingaswellasIusuallydo,myclotheswerealittletighter,especiallymyskinnyjeans,andIrealizedthatlifeisaseriesofdetox,retox,anddetox.Ithinkwhenitcomestodetoxification,whichIreallythinkwill10Xyourhealth,whatyouwanttodoisyouwanttoenjoylifeinbetween.

Iwouldsaythefirststepisthatyousavorgoodwinewithfriends,youindulgeonceinawhile,andreallyextractallthepleasurethatyoucanfromit;butthen,youwanttoplanthisdetox.Forme,onceaquarterworksreallywell.Ifindthatworksformostwomenandthemenwholovethem;butwhenyoudetox,youwanttobeallin,allin.Thatmeansnoalcohol,nosugar,noartificialsweeteners,nogluten.Ideally,nograinsbecausegrainstendtomakeusfat.Youwanttobeallin,andIalsothinkit’shelpfultotakeacouplesupplementsandtoplanforthat.

SomeofthesupplementsthatIthinkarereallyimportantwhenyou’redetoxifyingincludeberberine.Berberine,whichisanherbalmedicineshowntohelpyouwithbloodsugar,andIfindsomanypeoplehaveproblemswiththeirbloodsugar.It’sjustpartofthestressresponsesystem,andyoumaynotevenknowthatyouhaveanissuewithyourbloodsugar.Omega-3sareanotherreallyimportantsupplement,andphosphatidylserine.Phosphatidylserine,that’samouthful.Wecallit“PS”forshort,butit’soneofthosesupplementsthatreallyhelpsyouwithyourcortisol,themainstresshormone.Thoseareafewofthespecifics.

Ithinkanotherkeytipwhenyou’redetoxifyingistostartyourdaywithashake.Ithinkthat’soneofthebestwaystomakesurethatyou’regettingallthenutrientsthatwetendtomissoutonaswegetolder,andit’salsoastrategythatsetsupthemetabolictonefortheday.Ifindalotofpeopleastheygetolder,theirmetabolismstartstoslowdown,especiallyaftertheageof40,andthesearesomeofthestrategiesthatIfindreallywakeupyourmetabolismandhelptohealitagain.

BobSerling: Okay.Now,justtoclarify,adetox,isthatdifferentthanacleanselikesomeofthecleansesystemsthatyoumightfindatWholeFoodsorsomeintheothernaturalfoodsmarkets?

Dr.Gottfried Ithinkalotofpeoplethesedaysareusingthosetwotermssynonymously,andIwanttodifferentiatebetweenthem.ThecleansesthatyoumightpickupatWholeFoodsusuallyaredesignedtomaybeaugmentwhatyourliverisdoingtohelpyourliveroutandtomaybehelpyouwithanyissuesthatyouhavewithconstipation.Manyofthecleansesaredesignedtostimulateyourgutandmakeyoupoopmore.

That’snotwhatI’mtalkingaboutlikeIthinkthoseareimportantpiecesofadetox,detoxification,butthey’rejustasmallpartofabiggerpicture.Iliketousetheterm“detox”.It’sawayofaddressingallofthesedifferentpieces,theliver,healingyourgut,resettingyourhormones.HormonesarereallywhatI’mknownfor,andIthinkthecoolpartisthatyoucanresetyourhormones’metabolism.There’ssevenofthem,andyoucandothatin21days.I’vedesignedit,sothatyoucandoitinthree-daybursts.

BobSerling: Wow,that’sgreat.Ontheflipsideofthis,isthereanybodyoranyhealthconditionsthatmightpreventsomebodyfromdoingadetox?

Dr.Gottfried Ithinkifyouhavesomeserioushealthproblemsandyou’reunsureaboutwhetheradetoxificationisagoodidea,thesafestbetisalwaystoconsultwithyourhealthcareprofessional;butIcantellyou,mostofthehealthproblemsthatpeopleface,thingslikediabetes,obesity,problemswiththeirheart,achesandpains,chronicpain,prettymuchallofthosebenefitfromadetoxification.InthedetoxthatIteachtothepeopleIworkwithonlineandnowisinTheHormoneResetDiet,we’vehadalltypesofpeopletakeitoverthepast7years.

Infact,we’vehad5,000peoplegothroughit,andwehavefoundthatonaverage,peopleloseabout15pounds.Theydroptheirbloodsugarabout20points,andI’veevenhaddiabeticswhowereabletodramaticallyreducetheirinsulinortheirblood-sugar-loweringmedicationasaresultofgoingthroughthisdetox.Iwouldsay…I’mafunctionalmedicinedoctor.Ireallyliketolookatrootcause,andwe’readdressingtherootcauseofsomeoftheserioushealthconditionswiththisdetox.

BobSerling: That’sgreat.Ijustwanttoclarifyonething.Whenyou’retalkingaboutthisdetox,eventhoughprobablyahighpercentageofyourpracticeisworkingwithwomen,thisisequallygoodformenaswell.Isthatcorrect?

Dr.Gottfried Itdefinitelyis.Therearesomedifferenceshormonallybetweenmenandwomen,andthemenwhogothroughmydetoxloseweightalittlefasterthanthewomen.Imean,thisisknown…Thisiscalledthe“testosteroneadvantage”.It’soneofthethingsthattendstodrivewomenalittlebitcrazy,butI’vehadlotsofmengothroughthisprogram.Eventhoughit’sdesignedtoresetthese7hormones’metabolismandtheytendtobemoreofanissueforwomen,it’sstillrelevantformen.

Icantellyou,Bob,I’vedraggedmypoorhusbandthroughprettymucheverydetoxthatI’vetaught,andhehasdramaticresults.Hesleepsanextra2hoursatnight.Hefeelsdoubletheenergythatheusuallydoes,andhe’sahigh-energyguy.Hefindsthathiswaistslimsdown.Hegoesfromabouta34downtoa32intermsofhispants,somendefinitelynoticeadramaticdifferenceaswell.

BobSerling: That’sfantastic.Ijusthavetopreparemywifeinadvance,soshe’snotangryatmeifIlosealittlebitmoreweightmorequicklythanshedoes,right?

Dr.Gottfried It’sallaboutthepreparation.That’sright.Thatinacontext.

BobSerling: Allright.IwillmakesureIdothatpreparation.Anyotherlasttipsonhowtomaximizethiswholeprocessforpeoplebeforewewrapup?

Dr.Gottfried Ithinkthelastpiecerelatestomindset.Ithinkalotofpeoplewillindulgeoccasionally.Maybethey’llhaveaglassortwoofwine,ormaybeaglasstoomany.Occasionally,they’llhaveadessert,andtheyjustfeelsoguiltyaboutit.Ithinkabetterwaytoapproachthisistoreallythinkaboutthismantraof“Detox,retox,detox,”toletyourselfoffthehookandtosay,“Okay.I’mgoingtoreallyenjoywhat’sonmyplatetonightandthatI’mgoingtoplanmynextdetox.”Ithinkthat’saformulaforhealththat’swildlysuccessful.

BobSerling: That’sgreat.Itsureisalotmoreflexiblethansomeoftherigidprogramsandprotocolsthatareoutthereandthatreallysetpeopleupforfailure.

Dr.Gottfried Yeah.Idon’twanttodothat.Icantellyou,asawomanwho’sBoardCertifiedandeverythingthatcangowrongwiththefemalebody,Iwanttosetpeopleupforsuccess.I

reallywantforpeopletobebackhomeintheirbody,tofeelreallygoodaboutwhattheyhaveontheirplate,toenjoytheoccasionalindulgences,andthentotakestock,takeinventory,dothedetoxasneeded.

BobSerling: Great.Thishasjustbeenexceptionalinformation.Ican’ttellyouhowmuchIappreciateit.Canyousharewithpeoplehowtheygetintouchwithyou,andfindoutmoreaboutyou,andwhatyoudo?

Dr.Gottfried Sure.Ithinkthebestwayistogotohormonereset.com.That’sourwebsiterelatedtothenewbook,TheHormoneResetDiet.Ithinkthat’sthebestplacebecausethat’swherealltheactionisrightnow,hormonereset.com.

BobSerling: Great.Again,itwasjustexceptional.Ilearnedalot,andI’mdefinitelygoingtogivethedetoxatry,soIthankyousomuchforyourtimetoday.

Dr.Gottfried Mypleasure,Bob.Thankssomuch.

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Dr. Brian Mowll

“How Normalizing Your Blood Sugar Prevents Diabetes And Improves Overall Health”

Bob: ThisisBobSerlingforTenMinuteTipsforMaximumHealth.TodayI'mtalkingwithDr.BrianMowll.Dr.MowllisfounderandmedicaldirectorofSweetLifeDiabetesHealthCenters,andservesclientsworldwideasthediabetescoach.

Since1998,he'sbeenhelpingpeoplewithallformsofdiabetes,properlymanageandreversethesecomplexconditionsbyaddressingtherootcauses.He'sthehostofthewidelypopular,ReversingDiabetesWorldSummit,aswellasaprolificwriter,blogger,andspeakeronmanyhealthtopics.

HismediaappearancesincludeDr.Oz,CBS,TheDoctors,Fox,Philadelphia,andmanymore.Withdiabetesbeingatanearepidemiclevel,I'mreallypleasedtohavehimsharehiswisdomonthisimportanttopic,andothertopicsrelatedtothat,today.

WelcomeBrian.

Dr.Mowll:HeyBob,thankyou.It'sapleasuretobeonwithyou.

Bob:Thankyou!Myquestionis,what'sthesinglebestthingthatyou'drecommendpeopledoformaximumhealthbenefitsrightnow?

Dr.Mowll:I'vegotsomebiasherebecauseofwhatIdobutIthink,forme,themostimportantthingthatallofuscandoistonormalizeandregulateourbloodsugar.Bloodsugar,tome,iswhereit'satwhenitcomestohealth.It'sabio-marker.Ofcoursewe'retalkingaboutbloodglucoselevel.Thisissomethingthatwecanalltestveryeasilywithasimpleat-homebloodglucosemonitor.Theycanbepickedupatanypharmacy.It'sagreatwaytomonitoryourhealthforavarietyofreasons.

Bloodsugarisbasicallyameasurementofourmetabolicfunction,andourmetabolism,whichisessentiallythebreakdownofourfoodintoenergy,andthenhowweturnthatintofuelforourbody.Ourmetabolismultimatelydeterminesourhealthbecausetheliver,whichessentiallyisthemeanmetabolicorganinthebody,breaksdownallourfood.Weeatfoodandthatfoodconsistsofcarbohydrates,fat,protein,andmicro-nutrientslikevitaminsandminerals,andantioxidants,andsuch.That'sallgottogetabsorbedthroughthegutandprocessed,basically,throughtheliver.Ultimatelythatmetabolicmachinebecomesus.Youknow,itbecomesourmuscletissue,itbecomesourbrain,itbecomesourorgans,andalltoooftenitbecomesourfatcells.

Ifyou'rebloodsugar,forexample,isnormalbloodsugar,I'llstartwiththat,istextbooknormalisabout83,sowelookforittobeabout80to85.That'safastingbloodsugar,firstthinginthemorningbeforeyoueat.Ifyou'rebloodsugarelevates,whichmanypeople'sstartstorise,andwecallthatglucoseintolerance,sopeoplehavebloodsugarinthe90's.Onceitcrossesoverintothe100'sthenit'stermedpre-diabetes.Whenthatbloodsugarstartstorise,it'sasignthatyourbodyisnolongerablereallytoprocesscarbohydrates,inparticular,verywell.It'sasignthatyourmetabolicmachineryisbreakingdown.

It'saquicktestthatwecando,andit'lltellusalotaboutourhealth.Then,ofcourse,therearethingswewanttodotomakesurethatwearenormalizingourbloodsugar.But,diabetesisreally,Ithink,theepidemicoftoday.DiabetesType2inparticular,whichmakesupabout90%ofallcases,there'sover25millionAmericanssufferingwithrightnow.Manyarestillundiagnosed.Whenyouaddanother70to80millionwithpre-diabetesinourcountry,that'saquarterofourpopulation.

Bob:That'sareallyhugenumber.Whatareacouplepracticalthingsthatpeoplecandoifthey'reedgingtowardthatdangerousnumber,andeveniftheyaren't,iftheyjustwanttomakesuretheystayhealthy,andtheykeeptheirbloodsugaratoptimallevels?Whatareacouplepracticalthingstheycandotoachievethat?

Dr.Mowll:Wehavetoaskwhybloodsugargoesupinthefirstplace,andithastodowiththishormonecalledinsulin.Insulinisahormonethathelpsustokeepourbloodsugardown.Thefirststeptobecomingpre-diabeticordiabeticType2iscalledinsulinresistance.Wenolongerrespondproperlytothishormone,anditjustdoesn'twork.It'slikeakeythatopensthedoortoallowsugartogetintoourcells.Whenthatkeydoesn'topenthelock,andthesugarcan'tgetin,sugarstartstoriseinthebloodstream.

Theanswer,thesolutionishelpingyourbodytousethishormoneinsulinbetter.There'salotofthingswecandotomakethathappen.Thefirstone,though,goesrightbacktoagooddiet.Wehavetobeabletoeatahealthydietwithwholefoods,realfoods.Cutouttheprocessedandfriedfoods.Cutoutthefoodsthatarehighinprocessedsimplecarbohydrateslikebread,pastas,sugars,cakes,cookies,candies,andsoforth.Focusonrealfoodslikefibrousvegetables,nutsandseeds,goodqualityproteins,andhealthyfats.Ithinkthat'swhereitstarts.

Bob: Now,aretherehealthycarbs?Thingslikequinoaandbrownricearetheyokayordotheypushthebloodsugarlevelaswell?

Dr.Mowll:That'sanexcellentquestion.Therearehealthycarbohydratesversus-Ithinkvegetablesarehealthyforjustabouteverbody.Evenstarchyvegetableslikesweetpotatoes,carrots,parsnips,beets,andevenwhitepotatoes,Ithink,haveaplaceinmostpeople'sdiet.Beansandlegumes,youcouldargue,canbehealthyforsome,andmaybenotsohealthyforothers,dependingonhowwedigestandbreakthosedown.Forexample,there'santi-nutrientslikeacidicacid,andlectins,andsoforthinbeansandlegumes,aswellasingrain.

Nowriceandquinoa,whichyoumentioned,Ithinkareprobablythehealthiestgrains.Theyhavethelowestamountsofanti-nutrients.Theydon'tcontaingluten,whichisanotheranti-nutrientthatcanirritatethegut,driveinflammation,andcauseproblemswithinsulinsignalingandraisedbloodsugar.Ithinkmostpeoplecantoleratericeandquinoaandstarchyvegetablesverywell.Ifsomeonehasdiabetes,though,Ithinkweneedtobealittlebitmorecareful.

Bob: Isee.Okay,great.Yousaidthefirstthingwasdiet,andthenyouwerebouttomentionanotheronewhenIkindofjumpedinthere.

Dr.Mowll:Yeah,Ithinknosurpriseshere,butphysicalactivityisreallyimportanttoactuallybeabletoutilizeglucoseproperlyoutofthebloodstream,togetitintothemusclesandtheliver.Gottogetsomeexercise.Sedentarylifestyle,Ithinkhasledtoalotofproblemswithbloodsugarmanagement.

Sleepisveryimportant.It'simportanttogetproperrestingsleep,andtomanagestresslevels.Ithinkthosearethebigthings.Stresscandriveupbloodsugarfasterthanjustaboutanythingelse.

Bob: Great.IhaveaquestionI'dlovetogetsomeclarificationon.I'vereadconflictingreportsonhowmuchdiabetescontributestoheartdisease,Alzheimer'sdisease,andstrokes.Canyoucommentonthat?

Dr.Mowll:Absolutely.Thestatsreallypaintaprettyclearpicture.There'sabouta700%increasedriskofaheartattackorstrokewithdiabetesandelevatedbloodsugar.PeoplewithType2diabeteshavea50%greaterriskofdevelopingAlzheimer'sdiseaseandkidneyfailure.Diabetesistheleadingcauseofkidneyfailureandkidneydiseaseinadults,andtheleadingcauseofblindnessinadults,andtheleadingcauseofamputationinadults.Theseareobviouslynotaprettypicture.Diabetescanbetragic.Thediseaseitselfdoesn'tkill,butthecomplicationsdo.

Oneofthechallengesisit'sasilentdiseasethatthisdamagecanhappenovertime.Manypeopledon'tknowtheyevenhavehighbloodsugaruntilitbecomesveryhighandtheystartdevelopingsymptoms.That'snotthetimetofindout,soifyouwanttobeproactivegogetyourselfabloodsugarmeterandcheckyourbloodsugareveryonceinawhile.

Bob: That'sgreat.Thishasjustbeenexcellentinformation.I'dliketowrapupbyjustaskingyouhowpeoplecanfindoutmoreaboutyou,andgetintouchwithyou.

Dr.Mowll:Yeah,wellIhaveawebsite,www.drmowll.com.WehaveavideoblogandaYouTubepagewewrite.Iwriteprettyprolifically,andhavelotsofblogsonmywebsite,butI'dlovetohavepeoplecheckoutthediabetessummit.It'saneightdayfreeseminarthatanybodycanjoinin.It'sforlaypeople.Iinterviewed40expertsinthefield,anditstarts,actuallykicksoffMarch23rd,sojustalittlebitawayhere.I'dlovetohavepeoplejoinusatwww.thediabetessummit.com.

Bob: That'sgreat.Again,thishasbeenreallyilluminating.Iappreciateyoutakingthetimefromyourbusyschedule.Thankyousomuch.

Dr.Mowll:Thanksforhavingmeon.It'sbeenapleasure.

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Dr. Elizabeth Lombardo

How Eliminating Perfectionism Reduces Stress Helps You Live Healthier And Happier

BobSerling: ThisisBobSerling,for10MinuteTipsforMaximumHealth.Today,I'mtalkingwithDr.ElizabethLombardo.Dr.Lombardoholdsamaster'sdegreeinphysicaltherapy,andadoctorateinpsychology.Hermissionistohelppeoplediscovertheirtrueselfandlivethelifetheyreallywant,beforethestress,conditionalexperience,andpoorcopingskillssomanyofusface,requirethetraditionalshrink'scouch.

Throughherbestsellingbooks,coachingprograms,speakingengagementsandmediaappearances,shehelpspeoplegainasignificantmentaledgeforachievingtheirgoalsfortheirbodies,relationships,jobsandlives.Dr.Lombardoisfrequentlyinterviewedbytoday'stopmediaoutlets,includingForbes,TheWallStreetJournal,MoneyMagazine,Health,USAToday,Dr.Oz,theSteveHarveyShow,MSNBC,CNN,NationalPublicRadio,TheTodayShowandmore,andshe'salsothemonthlycolumnistforBetterHomesandGardensandacontributortoTheHuffingtonPost.

That'sanawfullylongandimpressivelist,soI'mverypleasedtohavehershareherwisdomwithusonthisintriguingtopictoday.Welcome,Elizabeth.

Dr.Lombardo:Thankssomuchforhavingme.

BobSerling:Great.Myquestionforyouis,what'sthesinglebestthingyourecommendpeopledoformaximumhealthbenefitsnow?

Dr.Lombardo:Yeah.Thesinglebestthingthatwecandoisdroptheperfectionism,andchoosetobebetterthanperfect.WhatImeanbythatis,whetherwerealizeitornot,weareverymuchaperfectionisticsociety.Itmaysoundsomethinglike,"Oh,Ihadonecookieandscrewedupmydiet.Imightaswellhavethewholeplate.Idon'thavetimetogotothegym,soIcan'tworkout.I'mnotverygoodatmeditation,soIdon'trelax."

Thatallornothingmentalitythatgetsinthewayofustakingthoseveryimportantstepstobecomehealthierandhappier.

BobSerling:Itsoundswonderful,butIknowIstrugglewithalotofthosethings.Whataresomespecifictips?Forexample,andI'llusemyown,Ihatetoadmititbutit'sprobablycommon,Ialwayssay,"Well,Idon'thaveenoughtimetoexercisetoday,orthisweek.Ihaveaprojectondeadline,soI'mjustgoingtoskipitthisweek,"andthenthisweekendsupbecomingamonth,twomonthsandlonger.

Dr.Lombardo:Right.Ididn'tlastweek,soI'llwaituntilnextmonth.Yeah.Again,thatallornothingmentality.Here'swhattheresearchshows.Theresearchshowsthatwecanworkoutinshorterspurtsandgetthesamebenefits.Firstofall,awalkaroundtheblock,it'sbetterthannothing.It'sbetterthanperfect.Ifyoucandoawalkaroundtheblock,onceortwiceaday,that'sbetterthandoingnothingatall.

Theserealshortspurts,themoreyoucanhavethem,thebetteritis.Again,lookingforevenjustonewinisgoingtogetyoubackonthatpathofdoingsomethingkindofphysicalactivity.Theotherthingtoconsideris,timeissuchapreciouscommodityinourlives,Ithink,whatwedon'talwaysrealizeis,thanwhenweexercise,weactuallyhavemoreenergy.We'remoreproductive.We'remorecreative.We'remuchmoreeffectiveatourprojects.Itcanactually,evenifittakestimeawayfromwhatwe'redoing,itactuallyallowsustobemoreeffectiveinthatprojectthatwe'reworkingon.

BobSerling: That'sagreatpoint.Howabout,notwhenyou'reimpactedbythingslikeschedule,butjustprocrastination,ingeneral,which,I'msure,reallycontributestopeoplethinking,well,Ididn'tdoitperfectly,soImightaswellnotdoitatall.

Dr.Lombardo:Yeah.

BobSerling: Anytipsforovercomingthatprocrastination?

Dr.Lombardo:Yeah.Isaymakeyourwhybiggerthanyourbut.Yourwhybiggerthanyoubut.Now,but,I'mtalkingaboutyourderriere,whichI'msureislovely,I'mtalkingaboutthewordB-U-T.Weallhaveabigbut,"Oh,Ishouldworkout,butIdon'thavetime.Ishouldeatwell,butIcan'taffordit."But,but,but,but,but.Makeyourwhybigenough.

Here'swhatIaskmyclients,the10milliondollarquestion.Let'ssaywegobacktoexercise.IfIsaidtoyou,"Hey,here'sthedeal.Youworkout3timesaweekforahalfanhour,40minutes,3timesaweekfor3months,andifyoudothat,Iwillpayyou10milliondollarsincash.Alllegal.Notaxes."Doyouthinkyoucouldprobablydothat?

BobSerling: Ithinkveryfewpeoplewouldanswerno.

Dr.Lombardo:Whycouldn'tyoudoitforamillion?Idon'tevenneedall10million.Right?Whatdoesthatmean?Thebutsarestillthere.Thewhyisbiggerthanyourbut.Idon'thave10milliondollarstogiveeveryone.Whenyouthinkaboutit,though,whatisyourwhy?Wehavealotofreasonsofwhywedon't.Whatisyourwhy?

Whenwe'retalkingaboutbeinghealthier,thereareobviouslyphysicalbenefits.Youcansleepbetter.Youcanlookbetter.Youcanlivelonger,andthoseareawesome.Youalsowanttothinkabouttheothercomponentsofyourlifethatareaffected.Forexample,yourpsychologicalhealth.Whenourbodiesarenotattheiroptimalhealth,we'remorelikelytoexperiencestress,lowself-esteem,anxiety.

Allofthatchangeswhenyouhaveahealthierbody.Relationships,whenyou'renotfeelinggoodinyourbody,Idon'tknowaboutyou,butalotofpeople,we'renotallthatpleasant.Whenwehaveahealthierbody,whenwehavemorepositiveenergy,we'rebetterpartners,we'rebetterparents,we'rebetterfriends.

Then,lookingathowitaffectsyourwork,andevenyourfinances,whenyourbodyismoreeffective,yourbrainismoreeffective,andyou'reabletoworkmoreproductively,morecreatively,moreeffectivelyandmoreprofitably.

BobSerling: That'sjustamazing.Tothinkofitthatway,andmakethereasonfordoingitsomuchmoreimpactfulthanthereasontonotdoit.Iknowyou'vecoachedalotofpeopleandyou'rehelpedalotofpeople,througharticlesandyourcoachingprograms,andmediaappearances,andyourtedtalk.Ingeneral,andIknowgeneralitiesarealwayshardtodealwith...MaybeIshouldsay,onaverage,howlongdoesittakesomebodytoturnaroundthatnegativetrapthey'rein,wherethey'rethinkingandgainthementaledge.

Dr.Lombardo:Theresearchshowsthatonceyoudosomethingforabout21days,itbecomesahabit.Isay,everysingledayisanopportunity.Ifitdidn'thappenyesterday,focusonthetoday,andlookforlittlewins.Lookforlittlewaysthatyoucanstarttotweakandmakeadifference.Asasociety,wetendtobeveryfearfuloffailure."Oh,Ididitfortwodays,andthenitdidn'twork,soI'mafailure.Whyevenbother?"

Again,thatperfectionistic,allornothingmentality.Isayit'snotafailure,it'sdata.It'sdata,andbythatImean,whenyoudosomethingyoudon'twanttodo,let'ssayyoudidn'texercise,oryouchoseamoreunhealthymealthanwhatyoukindofwishyouhad,insteadofbeatingyourselfup,increasingyourstresslevel,whichthenleadstotherapy,bythosefamoustherapistsBenandJerry,anditbecomesthiswholecycle.

Insteadofthat,takeastepbackandsay,"OK,why?Whydidn'tIexercise?Whydidn'tIchoosethehealthieroption?"Alotofreasonstendtobethingslikestress.Stresscausesustodoallkindsofthingswedon'twanttodo.Ifthatwasoneofthecontributingfactors,thenforyou,here'sagreatopportunitytoreallytakecareofyourstressinmoreeffectiveways.

Ifitwasaschedulingissue,wellmaybeworkingoutafterworkdoesn'twork,maybegettingup,even,15minutesearly,andgoingfora10to12minutewalkwouldbehelpfultoyou.Useitasdata,andnotfailurewhereyoubeatyourselfup.

BobSerling:Well,that'sterrific.Thishasbeenagreatinterview,andIlearnedalotmyself.Howdopeoplegoaboutfindingoutmoreaboutyouandwhatyoudo?

Dr.Lombardo:Yeah,soifyougotoelizabethlombardo.com/10minute,thereisaplacewhereIactuallyhaveabouta15minutevideoonBetterThanPerfectHealthTips.It'sfree.Youcangoandgetthatinformation,butitjustgivesyoualittlemoreinformationonhowyoucouldmake

thosesmallsteps,becauseeachstepreallycountsinorderforyoutocreatethehealth,thehappiness,thelifethatyouwant.

BobSerling: That'sgreat.Thankyousomuchforyourtimetoday.LikeIsaid,itwasreallyilluminating.Iwasreallyhappytobeabletotalktoyou,becausethisissuchanimportanttopicforsomanypeople,sothankyouagain.

Dr.Lombardo:Thankyousomuch,Bob.

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Dr. Nalini Chilkov

“How To Turn Off The Cancer Genes By 'Eating The Rainbow'”

BobSterling: ThisisBobSterlingfor10MinuteTipsforMaximumHealth.Today,I'mtalkingwithDr.NaliniChilkov.Dr.Chilkovisthefounderofintegrativecanceranswers.comandtheauthorofthebestsellingbook,32WaystoOutsmartCancer.She'saleading-edgeauthorityonintegrativecancercare,immuneenhancement,optimalnutrition,andwellnessmedicine.HerOutsmartCancerprogramsarerecognizedasthemostcomprehensive,science-based,safe,naturalprogramsforsupportingcancerpatients,cancersurvivors,andthosewhodonotwanttogetcancer,andhelpingthemgetwell,staywell,andlivewellbeyondcancer.

I'mverypleasedtohaveDr.Chilkovshareher30yearsofexperiencewithustoday.Welcome,Nalini.

Dr.Chilkov Thankyousomuch.

BobSterling: Thanksforbeingwithus.Myquestionforyouiswhatisthesinglebestthingyou'drecommendpeopledotopreventcancer?

Dr.Chilkov IfIhadtopickjustonethingthatalmostanybodycouldimplement,I'djustsaythinkcolorandeattherainbow.Trytoeatabroadspectrumofcolorsfromfruitsandvegetablesandalsofromherbsandspicessothatyoucanactuallyturngenesonandoff.

BobSterling: Ithinkmostpeoplearefamiliarwiththefruitsandvegetables,butwhenyoutalkaboutherbsandspices,whichspecificherbsandspiceswouldyourecommend?

Dr.Chilkov Firstofall,youcan'ttalkaboutcancerwithouttalkingaboutcurcimin,whichcomesfromthebeautifulgoldenrootfromturmeric.Youcancertainlyaddturmerictoyourdiet,andthisisrichincurcuminoids,whichactuallyinteractwithover100differentgenes.Turningoffinflammation,turningoffcancergenes,turningonprotectivegenes.It'soneofthemostpowerfulspices,andyoucanuseiteverydayquitesafely.Ifyouthinkaboutit,thiscouldbeablockbusterdrugifitdidallthesethingsandwassafetouselongterm.

BobSterling: Isee.Inadditiontothecruciferousvegetables,Ithinkwe'veallheardhowvaluablethoseare.Arethereanyotherspecificcategoriesofvegetablesorfruitsthatthatcancer-preventativepowers.

Dr.Chilkov Yes,therereallyareahandfuloffruits.Ifyouthinkofalltheberries,theyarerichinaverybroadspectrumofplantchemicals,quercetin,phytophenols,flavonols,flavonoids,andallofthese,again,interactwithdifferentgenes,aresuperantioxidant.Prevent

yourDNAfrombeingdamaged,also,andalsothesewillprotectyourbloodvesselsandyourbrain.Inalongevityplan,wewanttohavelotsofsuperantioxidantsandabroadvarietyofcolor.Blueberriescontainpterostilbene,whichareextremelyprotectivebothtothebrainandtotheDNA.

AnytimeweprotectourDNA,we'regoingtobeloweringourriskofcancer.Redandpurplegrapesalsoarerichinresveratrol,whichisoneofthefewplantchemicalsthat'sactuallybeenstudiedandknowntoactuallyincreaselongevity.Ithasaverypowerfulcholesterol-loweringeffect,aswell,butit'soneofthemostDNA-protectiveplantchemicalsthatweknow.

BobSterling: That'sgreat.Therearealotofmythssurroundingcancer.Iwonderifyoucouldjustcommentonwhatsomeofthemostprevalentmythsareandwhatthetruthaboutthosemythsmaybe.

Dr.Chilkov Ithinkthatinconventionaloncology,oneofthemythsisitdoesn'tmatterwhatyoueat.Youcouldeatanydietyou'llwant.You'llseepeopleinoncologyofficesreceivingtheirchemotherapywithbowlsofcandyinfrontofthem.That'soneofthegreatmythsandit'sunfortunatebecausefoodissopowerfulincreatinganenvironmentforyourselfthatwouldbeinhospitabletothegrowthanddevelopmentofcancer.Whenwetalkaboutcreatingabodywherecancercannotthrive,we'retalkingaboutcreatingaterrainoranenvironmentthatwillsendsignalstoturnontheseprotectivegenesandturnoffinflammation.

Inthesamewayyouthinkaboutbuildingsoilforagarden,wewanttogrowhealthyplants,notweeds.Wewanttheplantstobedisease-resistant.Similarly,wewanttocreateasoiloraterraininourownbodiesthatcreatesanenvironmentthatdoesn'tsupportcancer.

BobSterling: That'sagreatanalogy.Itmakesitreallyeasytounderstand.Howaboutsurvivalrates?Howhavetheychangedover,say,thepast10to20years?

Dr.Chilkov It'sreallybadnews,actually.Inthelast50years,survivalrateshaven'tchangedverymuch.Whatwemeanisbytheirsurvivalrates.Wecertainlycatchalotofcancersearlierbecausewehavebetterdiagnosis,butweactuallydon'thavebettertreatment.

BobSterling: Whataboutfromthepreventativestandpoint.Itseemswehavemuchbetterpreventativemethods,suchasmanyofthethingsyourecommended,butit'sfairlydisheartening.Ijustreadastudytodaythatsaid60%ofAmericansareeitherobeseormorbidlyobese.Whatdoyouthinkmightbedonetohelppeoplerecognizethevalueofallthepreventativemeasuresthatareavailable?

Dr.Chilkov First,Iwanttomakeacommentaboutthediabetesepidemicbecausediabeticshavea40%greaterchanceofgettingcancerinthefirstplacebecausehighbloodsugarandhighinsulinaredriversofcancer.Ifyou'readiabeticandyouhadcancer,youhavea50%higherrateofhavingarecurrence.Ifyou'reobese,youhave50%higherrateofgettingcancer.ThisepidemicinAmericaisdrivingnotonlycardiovasculardisease,heartdisease,but

alsodrivingcancer.It'sinteresting.TheFederalreportonenvironment,toxins,andcancercameoutin2009,showingthattheimpactofenvironmentalchemicalsisoneofthedriversofcancer.Itseemsobvioustousinourcommunitybutmostpeopledon'trealizethateatingfoodsladenwithpesticides,usingthingslikeRoundupandherbicideinyourgardenareactuallyexposingyouinyourhomeenvironmenttotoxicchemicals.

It'sreallyaneducationissuebutit'sasocioeconomicissuebecauseifyoudon'tfeelyoucanaffordtobuyorganicfood,thenyoubuyfastfoodthat'sfilledwithchemicals.

BobSterling: Yeah,Iagree,butIalsosee.Iliveinwhat'sconsideredtobeafairlyaffluentarea,andIcantellyouthatthedrive-thrulinesatIn-N-OutandMcDonald'sandallofthemseemtobemileslongaroundlunchtimeandearlyinthemorning.Ithinkeverybodyreallyneedstoeducatethemselvesandthentakeactiononthateducation.

Dr.Chilkov Absolutely.Itrytobereallypragmaticandgivepeoplesomeofthebasicthingsthatyoucando,whetheryouhavemoneyornot.Oneofthoseisjusttoeatmorecolor,whichwe'retalkingabouthere.Somepeopledon'trealizethatonlyfivedaysaweek,ahalfhourwalkactuallydramaticallydecreasesyourriskofcancer.Gettingseventoninehoursofsleepeverynightimprovesimmunity,decreasesriskofcancer.Justrelaxingincreasesyournaturalkillercells,whicharethecellsthatgoaftercancercells.Alittlemeditation,alittlerelaxation,awalkinnature.Thesethingshaveahugeimpactandthesearethingsthatanyonecando.

BobSterling: That'sgreat.Thisisjustbeenpackedwithinformation,andIknowthere'salotmoreyouhavetooffer.Howdopeoplegoaboutfindingoutmoreaboutyouandwhatyoudo?

Dr.Chilkov Mywebsiteisintegrativecancernanswers.com,andwehaveactuallyhavesomegiftsforyourcommunity.Ifyougotointegrativecanceranswers.com/gifts,wehavesomegreatshoppinglistsandrecipesandhowtomakeyourhomemorenontoxic,safeplace.We'dliketosharethatwitheveryone,andthere'slotsoffreeinformationandfreeresourcesthere.

BobSterling: That'sfantastic.Thankyouverymuchforthat,andthanksagainfortakingtimetodaytotalkwithme.

Dr.Chilkov I'mdelightedtobepartofyourseries.Thankyou.

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Dr. Michael Breus

TheSleepDoctor’sSimple,Science-BasedTipsforGettingAGreatNight’sSleep

BobSerling: TodayI'mtalkingwithDr.MichaelBreus.Dr.Breusisaclinicalpsychologist,adiplomatoftheAmericanBoardofSleepMedicine,andafellowoftheAmericanAcademyofSleepMedicine.He'stheauthoroftheSleepDoctorsDietPlan:LoseWeightthroughBetterSleep.Agroundbreakingbookdiscussingthescienceandrelationshipbetweenqualitysleepandmetabolism.

Asthesubjectofsleepcontinuestogainmomentuminoursleep-deprivedsociety,Dr.Breushasbecomeawidelyrecognizedleaderinthisfield.Dedicatedtoraisingawarenessofbothmedicallydiagnosedsleepdisordersandtheimportanceofqualitysleepforall.

HeservedasthesleepexpertforWebMDforoverfourteenyears.He'salsothesleepexpertforDr.Oz,havingappearedtwenty-threetimesinthepastfouryearsontheshow.HeregularlywritesforWebMD,theHuffingtonPost,PsychologyToday,Medpedia,OrganizedWisdom,andmore.

HisothernumerousmediaappearancesincludeCNN,Oprah,TheView,TheDoctors,andSiriusXMRadio.I'mverypleasedtohavehimsharehiswisdomonthisfascinatingtopicwithustoday,sowelcomeMichael.

Dr.Breus ThatyousomuchBob.Ireallyappreciateit.

BobSerling: Well,thankyouformakingthetimetoday.Myquestionforyouiswhat'sthesinglebestthingyou'drecommendpeopledotostartsleepingbetterandhopefullygetabetternight’ssleeptonight?

Dr.Breus Theeasiestthingthatpeoplecandothattheycandotonightisactuallygotobedatthesametimebutmoreimportantlytowakeupatthesametimeeverysingledays,includingtheweekends.Thereasonthisis,isbecauseinsideusallwehavetwospecificsystemsforsleep.Oneisadrivelikehunger,right?I'mhungry.I'mhungry.I'mhungry.Ieatsomethingandthathungerstartstodissipate.

Thesameholdstruewithsleep.Thesleepdrivebuildsoverthecourseoftheday,butsleepdrivealoneisnotwhat'sgoingtoallowyoutofallasleepbuttostayasleep.It'sthatbiologicalclockorwhatwecallourcircadianrhythm.Bykeepingyourbedtimeconsistent,goingtosleep,butmoreimportantlywakingupatthesametimeeveryday.Itallowsthatcircadianclocktoknowexactlywhenyou'resupposedtosleep.

Somanyofuswillchangeourwakeuptimesontheweekends.Somaybepeoplesleepinalittlebit.Thisactuallycausesasituationthatwecallsocialjetlag.Meaningit'sjustliketravelingacouplethreetimezones.That'swherewegetintoproblemsandthat'soneofthereasonspeoplehavesuchadifficulttimesleeping.

BobSerling: That'sreallyinteresting.Averypopulartopicthesedays,especiallyinbusinesscircles,iswhat'scalledpowernapping.Takeatenminutenap.Atwentyminutenapandyouworkbetter.Iassumewithwhatyoujustsaidthatyoudisagreewiththat.

Dr.Breus Well,it'sinteresting.Powernappingcanactuallybequiteaffective.Wenowknowthataslongasyoutakeashortnap,itmaynotaffectthesleepdrive.Thatfirstpartthatweweretalkingabout.Anapanywherefromseventoabouttwenty,twenty-threeminutesseemstonothaveasbiganeffectonyouroverallsleepdrive.I'mgoingtotellyoualittlesecretthatItellallmyFortune100corporateexecutivestodo.Manyofthesepeoplecanonlyactuallysleepforfourorfivehoursbeforethey'vegotdifferentcommitmentsthatarecomingup.

SoIdevelopedatechniqueandIcallitNapalate.Here'swhatyoudo.Yougetacupofdripcoffeebecauseit’sgotthehighestcaffeinecontentthatthereis.Youcoolitdownandthenyouslugit.Youdrinkthewholethingreallyquickly.Thencloseyoureyesforyourfifteentotwenty,twenty-threeminutepowernap.Whenyouwakeup,youwillhavereducedyoursleepdrivethat'smakingyoufeelsleepyduringtheday.Thecaffeinekicksin.Youareguaranteedtobegoodforfourhours.

BobSerling: Wow.That'sfantastic.That'sverysimple.Howaboutdiet-Iknowthatcertainlyyou'veshownthatbettersleepaffectsthemetabolismdrastically.Howaboutontheotherside.Whataresomethingsthatpeoplecandowiththeirdiettohelpthemimprovetheirsleep?

Dr.Breus It'sprettyinteresting.Whenwetalkaboutdietthere'sacoupleofbigthingsthatwealwaysthinkabout.SomepeoplehaveheardthesebutI'vegotacoupleofdifferentideasonthem.Ofcourse,caffeineafteraboutthree-o-clockintheafternoonisreallygoingtobequitedetrimentaltoyouroverallsleep.Whatpeopledon'trealizeiscaffeinehasahalf-lifebetweeneightandtenhours.Ifyoustopcaffeinebyabouttwointheafternoon,sotakeyournapalatefromonetoone-thirtylet'ssay.Thenyoustopcaffeinebytwo.You'llbeabletofallasleepquiteeasily.

Many,many,manypeopleactuallyusealcoholtohelpthemsleepatnight.Believeitornot,it'sthenumberonesleep-aidintheworld.Well,weknowthatalcoholmakesyoufeelsleepybutinfactitactuallykeepsyououtofthedeeperstagesofsleep.Ioftentimesamtellingpeopleit'sokaytohaveaglassofwinewithdinner,maybeeventwo,butyouneedtoleaveyourselfonehourperalcoholicbeveragebeforelightsout.Thatmeans,ifyouhadtwodrinksthatstoppedataroundeight-o-clock.Youwouldn'twanttohavelightsoutuntilprobablyclosetoten,ten-fifteen.

Theaveragehumanbodytakesapproximatelyonehourtodigestonealcoholicbeverage.Also,Itellpeopletrytodrinkoneforonealcoholicbeverage.Itslowsdownyouralcoholconsumptionanditavoidsdehydration.Fiftypercentofthereasonwhypeoplehaveahangoverisfromdehydrationtheotherfiftypercentisfromlackofdeepsleep.Bystoppingdrinkingacertainnumberofhoursbeforebedyoucanavoidthat.

Whenyou'relookingatspecificfoodsthatcanhelpwithsleep,here'swhereitgetskindofinteresting.There'salwaysbeenthismythaboutturkeyandthatturkeyhastryptophan.Everybodyalwaystellsme,"OhMichael,I'malwayssotiredafterThanksgivingdinner."Firstofall,you'dhavetoeataforty-sixpoundturkeytogetenoughtryptophantoactuallymakeyousleepy.That'snumberone.Numbertwo,thattryptophandoesn'tworkparticularlywellinthepresenceofprotein.Itdoesn'tmoveacrossthebloodbrainbarrierinthatway.Evenifyouateaforty-sixpoundturkey,itprobablywouldn'tdoyouanygood.Thereasonthatwearetired,bytheway,afterThanksgivingisbecauseit'sstressful.Youjustwanttogetyourin-lawsoutofthehouseinordertobeabletorelaxenoughtogetsomerest.

Whenwelookatspecificfoods,believeitornot,oneofthemostpowerfulsleep-aidsoutthere,turnsouttobebananas.Mostpeoplearelike,"Bananas,Michaelareyoukiddingme?"No,I'mactuallynot.Here'showitworks.Bananasareloadedwithmagnesiumbutitturnsoutthattheskinofthebananaorthepeelactuallyhasthreetimestheamountofmagnesiuminit.Weknowthatmagnesiumisacalmingmineral.Ithelpsreallyrelaxthenervesandhelpspeoplerelaxenoughtogettosleep.

Here'soneofmyrecipesthatIhavepeopledo,that'salotoffun.IactuallytellpeopletomakewhatIcallbananatea.Here'swhatyoudo.Takeabanana,cutoffthetips,andcutitinhalf.Washit,andleavethepeelonwiththefruitinit.Theputitinaboutfourcupsofboilingwater,andboilitforaboutsixorsevenminutes.Thendrinkthewater.Ifyoulikebananas,it'squitedelicious,anditwillknockyouout.

BobSerling: Wow,that'sgreat.Ilovebananassothat'sperfect.NowIcanstoptryingtoeatforty-sixpoundsofturkey,asIusuallydoonThanksgiving.Sothatkindofleadsmetomylastquestion.Thebananatea,soundsgreat.Howdoyoufeelaboutsleep-aids,drugs,pillsoverthecounterorprescription?

Dr.Breus Sure.Thisisaprettyinterestingtopicandsomethingthatweshouldallreallystarttothinkabout.Mytheoryisquitesimple.No-veryfewpeoplesleeperisbroken.WhatImeanbythatisveryfewpeopleiswherethesleepswitchinthebrainisnotworking.However,thereisatremendousnumberofpeoplewhotakingsomethingeverysinglenighttosleepbetter.

WhatIwouldtellyouisthatyes,therearecertainconditionsthatpeoplewillhave.Levelsofanxiety,bi-polardisorder,cancer,pain;thingslikethatcanactuallyhaveaprettytremendouseffectonaperson.Thosearecaseswhereasleepingpillmightbeuseful.However,ifyoudon'thaveoneofthosesituations.Thelikelihoodisthatyouprobablydonotneedtotakesomething

everysinglenightforabetternightsleep.Wouldyouneedsomethingtomaybebreakthecycleoninsomnia?Yeah.IcouldgoalongwiththatandIalsohaveplentyofpatientswhohavebeentakingmedicationsforyears.

Whatwehavetodosometimes,though,iseithertrytofindthelowesteffectivedoseortalkwithyourdoctoraboutthereasonswhyyoumightbetakinganoverthecountersleep-aidonaregularbasis.Maybetheremightbesomethingthat'salotmoreeffectivethatcouldactuallybequitehelpful.

BobSerling: Well,that'sfantastic.You'vereallyjusthackedthisinterviewwithalotofgreatinformation.Iamgoingtotrybananateathisevening.Sowrapup,canyoutakeaminuteandtellpeoplehowtofindoutmoreaboutyouandwhatyoudo?

Dr.Breus Absolutely.Peoplecanfindmoreoutaboutmeandreceivemyfreee-bookatwww.secretstosleepsuccess.com.Ifyoucometothewebpage,I'vegotafreebookthereforyouthatgivesyouthetenthingsthatgreatsleepersdo,andtheaddedbonusofbananatea.

BobSerling: Well,that'sfantastic.Ireallyappreciateyoutakingthetimetoday.Iknewthiswasgoingtobefascinatinganditwasdoublyso.Thankyouverymuch.

Dr.Breus ThankyouBob.Ireallyenjoyeditmyself.

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Dr. Peter Osborne

Removing Gluten To Clear The Path For Optimal Health

BobSerling: ThisisBobSerlingfor10-MinuteTipsforMaximumHealth.Today,I’mtalkingwithDr.PeterOsborne.Dr.OsborneisbothadoctorofchiropracticandaBoardCertifieddoctorforclinicalnutrition.He’salsothefounderoftheradioshow“AlternativesforHealthandWellness”aswellastheGlutenFreeSocietyandNutra-MD,whichisanin-personandonlinesystemtohelpfrustratedpatientsreestablishtheirhealth.

Withhisuniqueandinnovativeperspectiveonfunctionalmedicine,Dr.OsbornehasbeenfeaturedonFoxNews,Reuters,AlternativeMedicinePractices,UpClose,andFocusMagazine.I’mreallypleasedtohavehimshareuswisdomwithustoday,sowelcome,Peter.

Dr.Osborne Thanksforhavingme,Bob.It’sagreatpleasure.

BobSerling: Thankyouformakingtimeinyourbusyschedule.Here’sourquestionfortoday,whatisthesinglebestthingyou’drecommendpeopledoformaximumhealthbenefitsrightnow?

Dr.Osborne Theabsolutemosteffectivesinglethingthatapersoncandoinmyexperience,15yearsofclinicalpractice,istocutglutenoutoftheirdiet.

BobSerling: Canyougiveacouplereasonswhytheywouldwanttodothat?

Dr.Osborne Absolutely,sogluten.Glutenisthenameofafamilyofproteinsfoundingrains,sowheat,barley,rye,oats.Thereareothergrainsthatareclassicallycalledorclassicallyconsideredgluten-free,butIalsorecommendthosepeopleavoidthosecorn,andrice,andtheothergrainsaswellbecausethere’saformofglutenineverygrainnomatterwhatkindofgrainwe’retalkingabout.

Glutenhasbeenlinkedtomorethan190differentformsofautoimmunedisease,andautoimmunediseaseisthenumberonecauseofdeathforAmericans.It’sthenumberonereasonAmericansdie.Ittrumpscancer,andittrumpsheartdisease.Bysimplyeliminatinggluten,youcanheadoffalotofthesetypesofconditionsanddiseaseslateroninlife.

BobSerling:It’sreallyinteresting.Ipersonallywentoffglutenabout4yearsagoatmydoctor’srecommendation.It’smadeatremendousdifference.JustabouteverybodyweinterviewfromdoctorswhospecializeincancerpreventiontoAlzheimer’sdiseasetoautoimmune,justaboutanydisciplineyoucanthinkof,everybodyisadamantaboutcuttingglutenoutofthedietand

justhowdamagingitcanbeforyou.Couldyoushareanexperienceortwothatyou’vehadwithsomeofyourpatients,theirbeforeandafterincuttingoutgluten?

Dr.Osborne Absolutely.Oneclassofpatientthatweseeverycommonlyisthepatientwhohaschronicpainsituations,thingslikefibromyalgiaorchronicarthriticpain,andthey’vebeentoeveryspecialist.They’vebeentotheorthopedist.They’vehadtheinjections.They’vehadthesteroids,sothey’vedoneallofthetraditionalmodalitiesoftreatment,andnothingatallhasworked.Whatweseeinalotofourpatientsisthattheirpainproblems,theirmigratingjointpains,muscleaches,musclepainsdramaticallyimprovedatalmostovernight.

We’retalkingaboutinthemajorityofclientpainpatients,we’reseeingdramaticpainimprovementinaslittleas2months,sothesepatientsareliterallygoingfromchronicpainandintheneedforhighdosesofmedicationstonopainwhatsoever,andthat’sthepowerofgoinggluten-free.Literally,we’vehadthousandsofpatientsinthelast15yearsinourcliniccomethroughwiththatsametypeofscenario.

Oneoftheothervery,verycommonthingsthatweseewithgrainandglutensensitivityiswe’llseepatientswithhormonedisruption.Hormonedisruptionlikelowlevelsofthyroidhormoneinwomen,lowlevelsoftestosteroneinmen.Byavoidingthesegrains,byavoidinggluten,theirhormonedisruptionisactuallyinmanycasescorrected,andthat’scorrectednaturallybecauseglutenisanaturalhormonedisruptor.Itgoesin,anditinterfereswithmen’sabilitytoproducetestosterone,itinterfereswithpeople’sabilitytomakethyroidhormone.

Again,thethyroidhormoneisresponsibleforregulatingthemetabolism,sopeoplewithlowthyroidhavelowenergy,havemorepain,havemoreweightgain.Whentheyhavemoreweightgain,theyhavemorepain.Whentheyhavemorepain,theyexerciseless,andthentheyhavemoreweightgain,sothecycleofthisbecomesextremelyvicious.Again,byeliminatingthesethings,wegetalotofpatientswho,again,aresufferingfromtheseendocrinedisorders,thesehormonedisorders,andfromthesechronicpaindisorderstoalleviatethoseproblemsalltogether.

BobSerling: That’sgreat.Now,ineliminatingsuchawiderangeofthings,notonlythetypicalwheat,barley,rye,andsometimesoats,butalsoyourrecommendationtoeliminateothergrainssuchascornandrice,thatcanbealittledifficultforpeople,sowhatmightyourecommendthattheyreplacethosewith?

Dr.OsborneIdon’trecommendlookingforreplacementstypically,andthat’sacommonthing.Alotofpeoplewilllookforareplacementbagel,areplacementcereal,areplacementpieceofbread.Irecommendreallygravitatingandchangingthedietmoretowardsmeats,vegetables,fruits,andnuts;andnotnecessarilyeveninthatorder,butthosebeingtheprimarystaplefoods.

Ifapersonreally,reallyneedsareplacementthatthey’relookingforsomedifferentoptions,thereareanumberofrecipeswherewecanmakebreadfromflourslikealmondflour,or

tapiocaflour,orarrowrootflour,sothosedoexist.However,becausethosetypesoffloursaresohighinsugarandcancausearapidsugarinductionintothebloodstream,Idon’treallyrecommendthoseiftheyalreadyhaveahealthissueandthey’retryingtogetbetter.

BobSerling: Isee.It’sveryilluminating,andIobviouslyfallintothatsametrapthatyoujustmentioned.I’musuallylookingforsome…Notusually,butsometimeslookingforsomesubstituteasopposedtojustgoingbywhatfeelsbestinmybodybecauseIknow,asyousaid,thatwhenyouusethosesubstitutes,theyeitherspikeyourbloodsugarorthey’regluten-related;andyoumaynotfeelasbadaseatingapieceofwholewheatbread,butyou’renotgoingtofeelgreateither.Ireallyappreciateyouradviceonthat.Allright.I’vegotjustaboutaminutelefthere.Anylastthoughtsonthisthatyouthinkwouldbereallyvaluableforpeopleintermsofglutenortheiroverallhealth?

Dr.Osborne Yeah.Ithinkifapersoncanlookateliminatingthegrainandjustimplementinga30-day,justa30-dayeliminationwherethey’revery,verystrict,nocheating,whatsoever,theproverbialproofisinthepudding.You’regoingtofeelsomuchbetterthatthey’regoingtomaketheconnectionbecauseit’s…Onceapersoncanhavetheabilitytomaketheconnection.Inotherwords,theymaybeinpainforsolong,theymaybesufferingforsolongthattheirpainlevelsarerelative.Theydon’twhat’scausingit.They’vejustcometoacceptit.

Iftheycouldcommitto30days,theywillseeadramaticreductioninpain.Ifthey’vegothormonedisruption,they’regoingtoseeadramaticimprovementinthewaytheirhormonesarefunctioning,butit’svery,veryimportanttobestrictandcommittothat30days.

BobSerling:That’sgreat.We’rejustaboutoutoftime.WhatI’dliketodonowistakeaminute,andwhydon’tyoutellpeoplealittlebitmoreaboutwhatyoudoandhowtheycangetintouchwithyou?

Dr.Osborne Irunafull-servicefunctionalmedicineclinicinSugarLand,Texas,justoutsideofHouston.Ifsomebodywantstofindustolookathowwecanhelpthemrestoretheirhealth,theycangotodrpeterosborne.com.Wealsohaveafoundationcalled“GlutenFreeSociety”,andthat’sonlineatglutenfreesociety.org.Iwouldalsoencourageanyofyourlistenerstolookfor…Wehaveanupcomingbookthat’sgoingtobecomingoutongrainandpain,howthetwoareconnectedintrinsically,andthatwillbepublishedinJanuaryof2016.

BobSerling: Fantastic.We’vereallycoveredalotofterritoryinjustafewminutes,andIreallyappreciateeverythingyousaid.Iknowit’sgoingtohelpmepersonally,andIknowit’sreallygoingtohelpourlistenersaswell,sothanksagainforyourtimetoday.

Dr.Osborne Thankyou,Bob,andthanksforputtingthistogether.Ithinkit’dbeagreatresourceforfolks.

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Ari Meisel

The Art of Doing Less To Achieve Exceptional Health

Brad:Welcometo10-minutewellnesstips.WeareheretodaywithAriMeisel.In2007,AriMeiselwasdiagnosedwithCrohn’sdisease.Crohn’sisanincurablediseaseofthedigestivetract.Ari’scasewassevere.Itrequiredoveradozendailymedication.

I’mgoingtostartthatoverbecauseI’malittletongue-tied.Welcometo10-minutetipsformaximumhealthandwellness.In2007,AriMeisel,ourguesttodaywasdiagnosedwithCrohn’sdisease.Crohn’sisanincurablediseaseofthedigestivetract.Ari’scasewassevereandrequiredoveradozendailymedicationsandseveralhospitalvisits.

Afterreachingapersonallowpointinthehospital,Aridecidedhewoulddoeverythinginhispowertostrengthenhisthenveryweakbody.Throughacombinationofyoga,nutritionandnaturalsupplementsandrigorousexercise,hewasabletofightbackthesymptomsofCrohn’suntilhewasfinallyabletosuspendhismedicationalltogether.

Eventually,Ariwasdeclaredfreeofalltracesofthissupposedlyincurabledisease.HewentontocompeteinIronManFranceinJuneof2011.ArihassincespokenatseminarsandregionalTedTalksabouthisstruggleagainsttheseeminglyinsurmountableopposition.He’sasuccessfulandserialentrepreneur.He’sthehostoftheLessDoingPodcastoniTunesandhejoinsustodaytosharehiswisdomforhealthandwellnesswithyou.Welcome,Ari.It’sapleasuretohaveyou.

Ari:Thankyousomuch,Brad.Iappreciatebeinghere.

Brad:Absolutely.I’dloveforyoutosharein10minutesorlesswhatisyourbestadvicethatpeoplecandotomaximizetheirhealthandwellness?

Ari:Sure.Iactuallycomeatthisfromaslightlydifferentanglethanalotofpeople.Asyougaveinmybio,I’mreallyaproductivitykindofgeek.MyproductivitycameasaresultofbasicallyIhadnootherchoice.IwassosickfromtheCrohn’sdiseasethatifIdidn’tfigureoutawaytobemoreefficientandeffective,there’sjustnowayIwasgoingtobeabletogetanythingdoneinmylifeatall.

WhathappenedwithmewasthatIrealizedinprettyshortorderthatthenutritionandthesupplementsandthefitnessaspectsofwhatwasgoingonwithmyillnessandmybodywereactuallyprettystraightforward.I’vereplicatedmyresultsindozensofotherpeoplewithCrohn’satthispoint.ThehardpartandthemoreIgetintothis,themoreIbelievethatit’sthebiggestpartisstress.

Ireallybelievethatstressisacomponentthatjusthassuchahavoc-wreakingeffectonpeople’slives.It’snotjustanopinion.Imeanstressisaninflammatorycomponent.There’snoquestionandeverybodyhasstressofsomekind.Whenitbecomeschronic,itcanquitesignificantlycontributetochronicinflammationwhichitcanbeintheformofCrohn’sdisease.Itcouldturnintoobesity,diabetes,allsortsofotherillnessesthathaveaninflammatorycomponenttothem.

Brad:Right.

Ari:AfterIfiguredoutthoseotherelementsandagain,IsaythatthoseareprettystraightforwardbecauseIcantellsomebodywhattoeatandIcouldtellthemwhatsupplementstoputintheirmouth.Icantellthemwhatexercisestodoandtheycandoallofthatbuttellingsomebodymanagestressisjustwaytoonebulous.

Myresponsetothatwastocreateanewsystemofproductivity,whichIwouldcallLessDoingasinlessdoing,moreliving.WithoutgoingintotheentiresystemofLessDoingwhichthegoalofeverythingIdoistrytohelppeoplesavetimesothattheycanfreeuptheirmindsandbemoreeffectiveandstress-less,theoverarchingmethodologythatIapplytoeverythingIdowhetherit’sproductivity,businessproblems,relationshipproblemsandhealthproblemsistooptimize,automateandoutsourceeverythinginyourlife.IwanttoexplainthatbecauseIthinkthatthat’sareallygreatwayforpeopletoapproachthisandtohelpwhat’sgoingon.

Brad:Pleasedo.

Ari:Firstofall,itisaveryimportantorder.Optimize,automate,outsource.Thereasonforthatisthatanybodycanoutsourceanythingprettymuchnowadays.Youcandoitverycheaply.For$5,youcangotowebsiteslikeFiverrandhavesomebodyhalfwayacrosstheworldcreateanewsocialmediastrategyforyouorgraphicdesignordesignane-book.That’seasy.

Theproblemwithoutsourcingfirst,whichisalotofpeopledoisthatit’seffectivelylikesweepingthedirtundertherug.You’renotreallyidentifyingtheproblem.You’renotmakingtheproblemmoreefficient.Inalotofcases,youcanmaketheproblemworsebecauseallyou’redoingisdistancingyourselffromthepossibilityofmakingitbetter.

Itbeginswithoptimization.Whatoptimizationmeansislookattheproblem.Stopandlookattheproblem.Everybodyhastoomuchgoingonintheirlives.EverybodythatItalktoeverydaytellsmethatthey’reoverwhelmed.ThatisthewordthatIheareverysingleday,overwhelmed.Alotofthatoverwhelmcomesfromthefactthatthere’sjustsomuchstuffgoingon.Wehavenotevolvedbiologicallyasquicklyaswehavetechnologically.

There’ssimplynowayforourhumanmeattokeepupwithallofthetechnologicalinputsthatwe’regettingandnotjusttechnology.Wegotphonecallsande-mail,surebutyouhavepeopleaskingyoutodothingsandresponsibilitiesandtravel,justallsortsofstuffgoingon.Thefirst

thingistostopandactuallylookattheprocessesthatyou’regoingthroughonaregularbasis.That’saboutoptimization.

Forme,optimizationisalotofitisabouttracking.Youcantrackeverythingyoudonowadays.Youcantrackyourblood.Youcantrackthenumberofstepsyoutakeandyoucantrackthee-mailsyou’vesent,thephonecallsyou’vehad,howoftenyouhavesex,whatyoueat.Everythingwedocannowbetracked.Mostofitcanbetrackedwithoutanyeffortatall.Sometimes,that’senough.

Areallygoodexamplethatappliestoanybodyissleeptracking.Downloada$3apptoyourphonecalledSleepCycleandputitonyourbed.Itwilltellyouhowwellyousleptthatnightandyoumaybeabletorecognizepatternsbutevenifyoudon’t,theyhaveshowninstudiesthatjustbeingawareofyourqualityofsleepthenightbeforewillhaveaeffectpositivelyornegativelyonyourcognitiveperformancethenextday.

Brad:That’samazing.I’veactuallygotSleepCycleonmyphoneandIcanattesttothat.Itworksfantastic.You’vegotthese…Trackingalone,Icanseehowthathelpsyouoptimizebecauseonceyou’reawareofwhatyou’redoingandwhereyourinefficienciesare,it’sprobablyaloteasiertobegintooptimizejustthethingsyou’redoingjustbecausethey’refrontofmind.

Ari:Justbecauseyouknowwhattheyare,yeah,exactly.Sorry.Goahead.

Brad:No.Iwasgoingtosay,sothenthatleads…Howdoesthatleadintotheautomation?

Ari:Right.Onceyouoptimize,you’veidentifiedtheprocess,nowyoucanlookforwaystoautomate.ThereasonthatIgotoautomationsecondisbecausefirstofall,technologyisjustexpandingatsuchanamazingratethatyoucanautomatethingsevensixmonthsagothathadtobedonebyaperson.Automationisreallyintheveinofsetitandforgetit.Lookatthatprocess.Lookatthatoptimizeprocessandthinkofthethingsthatyoucandotoautomateit.

Now,there’sdefinitelytechnologicalwaystodothis.We’relookingatthingslikeIFTTTandZapier,whicharetwoofmyfavoritewebsiteseverwhichhelpyouautomatethosehundredsofprocessesthatyougothroughonaregularbasisthattakeyou30to60secondseach.

ThingsasbasicastweetingamessageandputtingitonFacebookandLinkedInalso,itcandothatforyou.IfyoumakeasaleonPayPal,thenaddthattoalineinaGoogleDocspreadsheet.Ifthere’sanewfeeditemonmyblog,thensendane-mailtomygraphicdesignerthattheyhavetocreateanewimage,thatkindofstuffthattakes30secondsor45secondsbutrequiresaconstantmentalgearshiftingandjustzapsyourwillpowerandzapsyourenergy.

Then,itgoestophysicalstufftoo.GotoAmazonSubscribe&Saveandsubscribetopapertowelsthatcomeeverymonthautomaticallysoyouneverhavetoworryaboutshoppingfor

thingslikepapertowels,toiletpaper,toothbrushes,dogfood,allsortsofnon-perishableitemsthatyoucouldjustgetdeliveredautomaticallywithoutspendinganythoughtonit.

Evensomethingasbasicasaslowcooker,putfoodfortherecipeintheslowcookerinthemorningandwhenyoucomehomeatnight,youhaveahomecookedhealthymeal.Thosearethekindsofthingsthatyoucanthinkaboutwhere,“WhatcanIautomatethatIdon’thavetodealwithordon’thavetothinkaboutfortherestoftheday?”

Then,ifanythingisleftoverandsometimes,alotoftimesnowtherereallyisn’t,that’swhenyoulookatoutsourcingittoaspecialistorageneralist.Thatcouldbeavirtualassistantoragraphicdesignerhalfwayaroundtheworldoritcouldbeadogwalkerorsomebodythatactuallydoessomethingphysicallyinyourhome.

Brad:Right.Ijusthiredrecentlyapersonalchefand…Sorryaboutthatcoughing.Ijusthiredapersonalchefandshe’sagreatchef.She’snotagourmetbutshecooks.Sheprepsthemeals.Shebringsthemtomyhouseacouplemealsadayandit’ssimplysothatIdon’thavetodoit.IlookatitasI’mnotpayingherforthe15to$20anhour.Shechargestocookmyfood.I’mbuyingmyowntimeatadiscountbypayingher.

Ari:Youknowwhat?You’renotjustbuyingyourowntime.AsfarasI’mconcernedwithfood,youeitherpayforitnoworyoupayforitlater.WhatImeanisthatyoueitherpayforgoodqualityfoodnoworyoupayformedicalinsurancelaterandmedicalbillslater.

Brad:Yeah.You’reabsolutelyright.Thistheoryornotreallytheorybutthispracticeoftheoptimize,automateandoutsource,theoveralleffectthenofyourhealthwouldbewhat?

Ari:Theoveralleffectisjustthatyoubasicallyfreeupthatheadspace.Youfreeupyourbrainresourcestothinkaboutanddothethingsyoureallywanttodo.Thatleadstolessstressbecausethebeautyofmymethodologyaboutthisoptimize,automate,outsourceisthatyou’reabletohandlesituationsmuchbetterandevenifthe“emergency”comesup,maybeyoudon’thavethesolutionrightthenandtherebutyouknowthatyou’llbeabletofindthatbecauseyou’regettingtothepracticeofconstantlylookingforbetterwaystodothings.

Brad:That’ssobrilliant.Interestingly,theotherfolksthatwe’vebeeninterviewing,thehealthexpertshaveallsaidsomeverysimilarthingswhichisstressisoneofthe…Stressandchronicinflammationaretwoofthebiggesthealthkillersoutthereandeverybodyhasasomewhatdifferentwayofdealingwiththis.Iloveyourapproach.It’sveryfresh.It’sverypracticalandit’sverydifferentthanwhatalotoffolksdo.Theysimplygoafterthehealth.Youseemtobegoingaftermuchmoreoftherootcauseofthatlikehittingitallforthepastbeforeitevergetsoutofhandandimplementingaprocesstomakeeverythinggosmoother.

Ari:Right.

Brad:IimaginethishelpedyouwithyourCrohn’sdiseasequiteabitandthisishowyoudevelopedyourowncureforthisincurabledisease.

Ari:Yeah.Honestly,IthinkthatthatiswhyIcannowhavenotaperfectdietandIdon’t.Partofthatisthefact…I’mnotmakingexcusesformyselfbutwehavethreesmallkids.Wehaveaverycrazyhousehold.ItisverychallengingalotoftimesformetoeatthewaythatIwouldreallyliketobutI’mabletogetawaywithalotmorenowbecausestressishandled.Idon’thavethosesituationsahundredtimesadaywheresomethingpissesmeoffandIimmediatelyfeelitinmystomach.Itdoesn’thappen.Everybodycanrelatetothat.Everybodyhasthatwhensomethingbothersthemorobsessesthemandtheyfeelguiltyandtheyfeelthattightnessintheirstomach.

Brad:Yup.IcancompletelyrelateasI’msuremostofourlistenerscan.Ari,thishasbeenfantastic.It’sbeengreatadvice.It’sanadvicethatmostpeoplewon’thearinotherplacesbutifpeopledowanttogetaholdofyou,iftheywanttofindoutmoreaboutLessDoing,wheredotheygoformoreinformationonyou?

Ari:Thebestplaceisgotolessdoing.comwhereIhaveeverything,myblog,mypodcastandmybooksandallthat.IalsohavemybigeventcomingupinMaywhichisLessDoingLive.comwherepeoplecanactuallycomeforthreedaysinNewYorkandwalkawaywithamoreeffectivelifestyle.

Brad:Perfect.Iencourageeverybodytocheckthatout.IknowIwillbe.Ari,thankyouverymuchforyourtime.

Ari:Thankyou.

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Caleb Jennings

How To Become the CEO Of Your Own Body And Biohack Your Way To Maximum Health

Brad: Welcometoten-minutetipsformaximumhealthandwellness.ThisisBradCostanzo,andtodayI'mherewithCalebJennings.Calebisthesecretweaponofmanyhighlysuccessfulentrepreneursandproathletesaroundtheworldwhenitcomestooptimizingtheirbrainsandbodiesforsustainablepeakperformance,usinghisuniqueprocessesandfunctionalapproachofholisticbio-hacking.Caleb,thanksforjoiningmetoday.

Caleb:Thanksforhavingmeon,Brad.

Brad: Iwanttodiveintowhatholisticbio-hacking'sreallyabout,butwhatisthenumberonethingyourecommendpeopledotomaximizetheirhealthandwellness?

Caleb:Tomaximizehealthandwellness,it'sabigquestion,consideringwe'reverymuchanintegrated...body-integratedspecies,andhealthbyitsverynatureisholistic.Really,thenumberonethingisgoingtobetostepuptothenoblepositionofbeingtheCEOofyourownbody,ofyourownhealth,takingbackconsciouscontrolofhowyoufeel,howyouactandwork,howyoujump,howyourun,howyouplay,optimizeyourenergy.Allthosethings,whenyoustepupandtakefullresponsibilityforthat,asthesoleownerofyourbody,ofyourownproperty,theneverythingelsewillfallintoplace,becauseyoucanfindthepeopletohelpyousupportthatwholeprocessinoptimizinghowyoufeelandhowyouwork,andhowyouperform.

Brad: Thatmakessense,andIlovetheconceptofbeingtheCEOofyourbody.CanyougivemeanexampleofsomebodywhoisnotactingliketheCEOoftheirbody?Iwanttopaintapictureofsomebodywho'sjusttheeverydaypersonoutthere,who'sneglectingthis.Whatdoesthatlooklike?

Caleb:Itlookslikethemajorityofsociety.

Brad: Really?

Caleb:That'sjuststraightuphowitis.Specificexampleononeendofthespectrumissomeonewhodoesn'tbelievetheyhavethetimefortheirhealth,theydon'tbelievetheyhavethemoneyfortheirhealth,theydon'tbelievetheyhaveanyoftheresourcesnecessarytofeelhealthy,andthereforetheyjustnormalizetoacceptingfeelinglikecrapallthetime.That'ssomeonewhojustisn'treallygettingcreativeandbeingresourcefulinhowtheycandowhat

theyneedtodo,becauseyoudon'tneedthatmuchmoney.Youcanmoveforfree,youcaneatbetterfoodforwaylessexpensivecostthanmostpeopleperceive.

Ontheotherendofthespectrum,you'vegotthehigh-levelproathletesandentrepreneursandCEOsthatIworkwithinmypractice.They'reontheotherendofthespectrumofhavingspenttheirhealthtogainalltheirwealth.Now,they'vegotallthismoneyandthey'refeelinglikecrap.Theyreallywanttofixthat.Theywanttofeelbetter,havemoreenergytoplaywiththeirkids,andmoreenergytogodofunthingsandachievecrazyobstacles,andachieveamazingsuccessinotherrealmsoftheirlifebeyondwhatthey'veinvestedfortheirbusiness.Thosearethetwopolaroppositesonthespectrum.Atthesametime,we'reallhumanandweallhaveourhealthorlackthereof.

Brad: Thatmakessense.Now,maybeyoucanexplaintheterm'holisticbio-hacking'inalittlebitmoredetail,sothatfolksnotfamiliarwiththatconceptcanreallygraspit.

Caleb:Totallysimple,bio-hackingisessentiallyanaturalandsustainableprocesstofindthemostefficientwaystooptimizeyourhealth,whetherit'sfood,orsupplements,ortechnology,ormovements,exercise,swimming,hiking,skiing,snow-boarding,sky-diving,whateverfloatsyourboat.Itreallyisjustcomingdowntotheholisticapproachthat...withinus,oursystems,thatworktogetherinharmony.Ifoneisoutofbalance,oneisoutofharmony,it'sgoingtothrowtherestofthesystemoff.

Soholisticbio-hackingisessentiallyascientificapproachtofindingoutwhereyouare,gettingabaseline.Soyourunabloodtestorhormonetest,findoutwhereyouare,findoutsomedetailsofwhyyou'renotfeelingasawesomeasyou'dliketo,andthenreverse-engineerfromwhereyouwanttobeandhowyouwanttofeel,themostefficientpathtogetthere,anddoitinthemostnatural,sustainableprocess.

Brad: Nice,okay,Ilikethat.Whathasbeenoneofthemostsignificantthingsthatyou'vedonetoimproveyourownhealth,oryoucanuseanexampleofoneofyourclients,usingholisticbio-hacking?Givemeareal,tangibleexamplethatwecangrasp.

Caleb:Areallygreatoneyearsagowasoneofmyfirsthealthtransformations,wasdoingawholefood-based,plant-basedcleanse.That'soneoftheoriginalthingsthat...Itriedalotofdifferentdiets,alotofdifferentfadthings,nothingwasworking.Istilldidn'tfeelreallygreat,andIdid...essentiallyitwasaraw-foodcleansethatIdidforashortperiodoftime.Fromthere,thatgotmebackontracktofeelingmoreoptimized.OnceIgotmybrainturnedbackon,Icouldfocusonhealingmygut,forexample,andimprovingmysleep.OnceIgotthoseonline,theneverythingelsejuststartedstackingupandbecomessecondnature.

Anotherexampleisessentiallyfocusingonwhatishighestleverageforyourhealth.Soareyoufoggingthebrain?Ifyourbrain'snotfunctioningandfiringonallcylinders,howcanyouthengoanddoanythingelseaboutyourhealth?Sowhenyougetyourbrainturnedbackon,youfixyourgut,youoptimizeyourhormones,youhavebettersleep.Thisisanexampleofmany

differentareasthatwillthenholisticallyworktoraiseyouuptofeelingmoreawesomeandperformingatyourpeakperformancemoreoften.

Brad: That'sgreat.Iunderstandbio-hackingenoughjustpersonally,toknowthatabigpartofit,asyousaid,istakingaveryscientificapproach,asopposedtojustthrowingabunchofcrapatthewallandhopingthatsomethingsticks.Tellmealittlebitaboutthewaythescientificapproachworks,towardsmeasuringinordertoimprove,becauseIknowthat'sabigpartofbio-hacking.

Caleb:Itis,yeah.It'soneofthemostbeautifulandattractivepartsofit,andalsooneofthemostoverwhelmingforalotofpeoplejuststarting.We'rereallysmart,intelligentcreatures,humans,yetatthesametimeifwetakeontoomuchcomplexstuff,wetendoftennottodoitasmuch.Ifyoucanjuststicktothesimplestepsandprocessesofscientificmethodwhichverybasicallyinthisexamplearetestsforyourbaseline,findoutwhereyou'reat.Getaclearvisionofwhereyouwanttogo,andfeelallthesensoryexperienceofhowdoesthatfeel,howdoesitfeeltobestrong,howdoesitfeeltohaveenergyallday,howdoesitfeeltohavereallygreatsleepandwakeuptotallyrefreshed?

Reallygetintothat,andthenyourselforworkingwithpartnersideally,ifyoucanworkwithafunctionalmedicinedoctor,oraholisticbio-hackingcoach,whoeveritisthatyoufeelcomfortableandwillingtoworkwithyou,howyouneed.It'saverydifferentcounter-intuitivesystem,bio-hacking,youhavetoreallyfindsomeoneopen-mindedfor,andworkinharmonytogethertooptimizespecificaspectsofyourhealth.Thenyoutestandyoufigureoutwhatyou'vedone.It'saprettysimpleconcept,doatest,seewhereyouare,dosomethingdifferentaboutyourlifeasanexperiment,sayfortwoweeksoramonth,andthenre-testthesamethingtoseeifthere'sanimprovement,lessofanimprovement,oritdidn'tdoanythingatall.Fromthere,youhaveallthedatayouneedtomakedata-drivendecisionsonoptimizingyourhealth.

Brad: Right,andwithallthetrendsthesedays,AppleWatchjustannounced,orbeingreleasedrightnow,inallofthewearablesandallofthe...oneofthebigtrendsintechnologywe'reseeingishealth-trackingandbiometrictrackingandusingallthesetools.Itsoundslikethisisbecomingeasierthanever,tostarttogetabaselineandwhereyourperformanceis.

Caleb:Exactly.Yeah,anexampleofthatisthesleepcyclealarmclockappforiPhoneandAndroid,andthat's[inaudible00:07:11]rightnowforacoupleofbucks,andit'llactuallytrackyoursleep.Youcancorrelatedifferentdatapointsondidyoueatalotoffoodthatday,didyounoteatalotoffood,didyouhavecoffee,didyounothavecoffee?Youcanputallthesedifferentelementsintotheapp,andit'lltrackyoursleep,andthenyoucanlookatthatdataoveraperiodoftimeandseewhatisimpactingyoursleepnegatively,andit'skeepingyouawakeatnight,orwhat'shelpingyousleepdeeperandrecoveringbetterbetweenworkoutsorbetweenstressfuldays.

Withthatsimpleexample,allthisothersoftwaremodificationtechnologycomingout,justpickingonethingtostartwithisareallygreatkey.Ifyou'rethekindofpersonthatcantakeonfiveortenthingsatonce,there'sanendlessamountofvarietyyoucanplaywith.Everyonethatyoudoandeveryonethatyouaddon,orthatyoucyclethrough,withinaperiodofasingleyear,everylittlebitisgoingtooptimizeyourhealthmoreandmore,anditwilljustincentivizeyoutokeepgoingwiththat.

Brad: That'sgreat.Whatisonebio-hackingtestthatpeoplecando,asimpleone,thatalmostanybodylisteningcandotomorrow,tojustgetastartandafeelforhowthisis?

Caleb:I'mactually...what'sone?I'dsayonecouldbehormones.Becauseit'sanintegratedsystem,it'snotjustone,buthormonesareareallydeepfoundationalelement,whereifyourhormonesareoff,you'renotgoingtobeyourself.Itmaynotbethebasefoundationalaspect,butitisakeyarea.Soifyouworkwithapractitioner,sayanaturopathicdoctor,afunctionalmedicinedoctor,andyousay,"Heydoc,Iwanttotestmyhormones,IwanttomakesureI'mgoodforwhereI'mat,andwhereIwanttogo,forwhatIwanttoachievewithmyhealth,"theydothat.Theyrunyouthroughtheprocess,andthenyouworkwithsomeonewhocanhelpinterprettheresultslikethat.

Knowingyourhormones,ifyou'reaman,ifyourtestosterone'slow,you'renotgoingtobeasmuchofamanasyouknowyoucanbe.Ifyou'reawomanandyourhormoneslikeprogesteroneandestrogenareratherlacking,andeventestosteroneaswell,you'renotgoingtobethewomanthatyouknowyoufullycanbe.Whenyou'renotbeingthat,it'spainful,physicallyandpsychologically,andinlifeingeneral.Sogettingbacktoouroptimalselves,hormonesareadeepkeyforthat,andbeyondthat,reallytestingyourbrain,doingbrainteststomakesurethatyou'refiringonallcylindersinyourbrain,andyourgut.Brain-guthormonesarereallyahigh-leverageareatofocuson,becausetheythenfeedeverythingelsethatyourbody'sdoing.

Brad: Right.Itsoundslikeit.Thishasbeenfascinating,Caleb.Youdefinitelytakeadifferentapproachthanalotoffolksdo,andIlovetheveryscientificwaythatyougoaboutthings.Ifpeoplearemorecuriousaboutholisticbio-hackingoraboutreallytakingtheirhealthintothenextlevel,andworkingattheelitelevelslikeyoudo.Wheredopeoplefindmoreinformationaboutyou?

Caleb:Funnilyenough,onegreatplaceIsharealotofcoolthingsandupdatesonwhatI'mdoingisjustFacebook.com/calebjennings,that'sC-A-L-E-B-J-E-N-N-I-N-G-S.Idoeverythingthroughthere,andthenanotherwebsiteyoucangotoseewhatI'muptoatthemomentisholisticbiohacking.com.

Brad: Perfect,Iencourageeverybodytocheckthatout,andCaleb,thankyouverymuchforyourtimetoday.Thishasbeenextremelyenlightening.

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Dr. Eric Cobb

The Healthy Way To Improve Your Sight To Reset Your Balance, Reduce Pain And Feel Young Again

Brad: Welcometo10-MinuteWellnesstips.ThisisBradConstanzo,andI'mheretodaywithDr.EricCobb.EricCobbisthecreatorandco-founderofZHealth,andhe'soneoftheworld'sleadingexpertsinharnessingthepowerofneurologyofmovementtocreateextraordinarychangeinthehumanbody.Dr.Cobb'sinnatepassionforhumanphysiologyandpsychologybeganwhenhewasfirstintroducedtothemartialartsasa6yearoldboy.Hispassionforthemartialartsandallthingsathleticleadhimtodigdeeplyintothescienceofmovementoverthepast20years.He'sherewithustodaytosharehistipswithyou.

Dr.Cobb,welcometo10-MinuteTips.

Dr.Cobb:Thankyouverymuch.I'mlookingforwardtotalkingtoyou.

Brad: Whatisthenumber1thingyourecommendthatpeopledotomaximizetheirhealthandwellness?

Dr.Cobb:Great.Youknow,it'sfunnybecausewheneverIgotyouremailaboutthis,Iactuallysatandthoughtaboutitforalongtime.Isaid,okaywhatisthebestinformationIcangive?SoIactuallyhavetogiveyou2differentthings.

Brad: Yeah.No.That'sfine.Youknow,it'shardtoencapsulateitallintenminutes.

Dr.Cobb:Itabsolutelyis.

So,thewaythatIteachpeopleis,Isaylisten,thehumanbodyneedsreallytodo3thingswell.Youneedtoseewell,youneedtobalancewell,youneedtomovewell.

Icallthosethepillarsoffitness.Really,seeingwell,balancingwell,andmovingwellrequireeffortofus.So,thenumberonethingthatItrytogetallofthepeoplewetraintounderstandisthatprofessionalsjob:atrainer,adoctor,atherapist;ourprimaryjobishelpingpeoplechangetheirhabits.

So,wheneveryouaskedthisquestion,Ithoughtit'safantasticstartingpointistohelppeoplereallyrecognizethatifyouwanttomaximizeyourhealthandwellnessthroughoutyourlife,thenumberoneskillyouwanttofocusonischanginghabits.Thereisalotofneurosciencearoundthisnow.Weunderstandmorehowthebrainworks,andthere'salotofresourcesoutthereaswell.ThewaythatIactuallyframethisformyselfasIwasreadingyourquestionswas,well,

whatdoItellmykids?Ihave3kidsandthenumber1thingItellthemisthatsuccessinanyendeavorcomesfromareallycriticalfocusonhighyieldhabits.

Weknowalotabouthowtoformthosenow.

Sowithregardstothefirstpartofthisquestion,it's[inaudible00:02:16].Ifpeoplearelookingforaveryfastkindofentrypointintothis,thenumberonethingItellpeopletodoiswhenyoustartthinkingabouthabitchangeyouwanttoknownumber1whathabitsarethemostimportant,becauselosingweightandgettinginshape,thoseareallformedbylittledecisionsthroughoutanygivenday.Wheneveryoulookatthescienceofhabitchange,oneofthethingsthatisbecomingveryapparentisthatbrainsreallylikehabits.Theyreallydon'tlikechangingthem,though.

Brad: Right.Icanattesttothat.

Dr.Cobb:SothereisaveryfamoushabitresearcheratStamford.HisnameisB.J.Fogg,andhehasawholeprogramcalledTinyHabits.Again,whatwe'relearningisthatifyou'regoingtoenactsomekindofdietarychangeorexerciseprogram,veryoftenthekeyisshrinkingthesizeofthechangeeffortthatyouwanttomakeuntilitisridiculouslysimple.Dr.Foggusesanexampleofyouwanttolearntoflossyourteeth,flossonetooth.Startoffflossingonetooth.Itsoundsridiculous,butthewholethinghe'ssayingisthatinordertoflossthatonetooth,youactuallyhavetocreateanenvironmentinwhichyou'reremindedthatyouneedtodoit.

SolikeIsaid,peopleareinaseekingarea.OkaywhatdoIdo?Iwanttobehealthythroughouttherestofmylife.What'stheveryfirstthingIwanttofocuson?Itellpeoplelearntochangeyourhabits.Thereisalotofreadingyoucandoaroundthat.

Brad: Right.IdidthatalittlebitinmyoldlifewhenIwastryingtogetbackintoworkingoutwhenI'dtakenalotoftimeoffandIjustwasn'tinthehabitofdoingitanymore.Ihadagymmembership.Itwasjustsohardtopullmyselfawaytothegym,soIjustmadeitahabitofeverysingledayI'mgoingtodoatleast,Ithinklike7minutes.Athome,there'snoexcuse,Icando7minutesofpush-upsandsit-upsandwhateverjusttogetintothehabit.Thenaftermaybeaweekor2,itwaslikeokay,boom.I'musedtoworkingoutagain.Iwentrightintothegym,becausenowIwantedmore.Soitwasforthatexactreason.

Dr.Cobb:That'sawesome.Basically,whatyou'redescribingthereisyoucreatedthistriggerevent.7minutes.

Brad: Mm-hmm(affirmative).

Dr.Cobb:There'sagreatstoryaroundthis.Averyfamousmoderndanceteacheryearsago,shewaswellknowforshowingup,workoutatthegym,2hoursaday,6daysaweek.She'ddoneitforyears.Someoneaskedheronetime,howisityoudevelopedsuchanamazinghabitofexercise?

Shesaidno,no.Ihavenohabitofexercise.Mywholeexerciseprogramisbasedoffmakingittothetaxiinthemorningtogettothegym.

Brad: Exactly.That'sthehardestpart.

Dr.Cobb:Thatwastheonlythingthatshereallyhadtofocuson,wasgettingdowntheretomeetthattaxi.Sothat'sthekindofthingthatItalkalotaboutwithpeople,becauseeveryone'slifeissobusy.Wereallyhavetocreatethesesmalltriggereventsthatwecanfocusonandhaveenoughenergytodo,andthatcanleadusintotheselargerhabitchanges.

Brad: Right.Okay,soasahabitchangesarereallyapart1...

Dr.Cobb:Yup.

Brad: ...Astohowtomaximizeyourhealthandwellness.Whatispart2?

Dr.Cobb:Part2,andwhatIreallywanttotalkaboutwithyouguysisthepowerofworkingonyourvision.Oneofthethingswe'reseeingthroughoutthehealthandwellnessworld,butalsointhepainworldisjusthowimportantitistomaintaingoodvisionthroughoutyourlife.Whenyoulookatalotoftheresearcharoundthis,andyoulookatwhatcausespeopletobecomelessactiveastheygetolder,thereisastrongcorrelationthatwecandrawbetweendecreasesinvisualacuityandjustoveralldecreaseinmovement.Whenyoulookatthesciencearoundthis,ortheneurosciencearoundit,Ijusttellpeopleit'sprettysimple.Youreyesleadyourbody.Soifyourvision'sdeteriorating,itimpactsyourbalance.Ifitimpactsyourbalance,it'sgoingtoimpactyourmovement.Ifyouagainlookatthis,thewayweexplainittopeopleisthatyourbrain'sprimaryjobistokeepyousafe.Ifitisconcernedthatitcannotinteractwithanenvironmentsafely,itwillcauseyoutonotengagewiththatenvironment.Asimplewaytodescribeitis,hey,ifIcan'tseewell,mybrainmaygo,heyyouhavekneepaintoday.Youmayhavebackpain.Youmaybestiff.Youmaystartavoidingplayingthosesportsthatyoualwaysenjoyedsimplybecauseyoucan'tseewell.

Now,alotofpeople,whenIdiscussthiswiththem,havethisverywhatIcallarchaicideaaboutvisionandwhetherornotitcanbeexercised;whetheryoucantrainyourvision,becausetheymayhaveheardfromsomewellmeaningdoctoryearsagothatsaidheyafter40,yourvision'sgoingtodeteriorate.Thereisnothingthatyoucandoaboutthat.

Thefactisthatisn'ttrueatall.We'relearningmoreandmorethatwiththeappropriatetypeofexerciseandintensityofexercise,youcanactuallytrainyourvision.Youcanrestoreitprettymuchregardlessofage.Infact,therewasastudyjustreleasedacoupleofweeksagofromIbelieveitwasSanDiego,andwhattheytalkedaboutis1week,therewas1intensiveweek,but1intensiveweekoftrainingmadelongtermchangesinthevisualskillsofthepeopleinthestudyand70yearoldsinthestudygotjustasmuchimprovementasthe20yearoldsinthestudy.

Brad: Wowthatisremarkable.

Dr.Cobb:Yeah.Sothat'sthekindofstuffwe'vebeentalkingaboutforyears.It'sverypowerfulandasIsaid,it'soneofthosethingsthatbecauseyouwereconstantlyquoteunquoteseeing,manyofusdon'trecognizehowitimpactstherestofourbodyovertime,becauseyou'rejusthabituatedtoit.Butintermsofthewayweprioritizestuffinoursystem,Ialwaystellpeople,listen,we'regoingtoworkonyoureyes.Asyoureyesimprove,yourbalancewillimprove.Asyoureyesandbalanceimprove,itwillmakeallofyourmovementsmucheasier,becauseyourbrainwillfeellikeyou'resafer.

Brad: So,painstartstodissolve?Isthatoneofthebenefits?

Dr.Cobb:Yeah,thisisoneofthoseweirdareaswherepeoplelookatmelikeI'mcrazy.They'resayingyoudoeyeexercisesandmykneepainmightgetbetter?Theanswerisyes.We'veseenitthousandsandthousandsoftimes.

Brad: Sorrytointerruptwithyou.So,theseeyeexercises.I'veactuallydonealotofthem,butyou'renottalkingabout,obviously,liftingweightswithyoureyes.Therearevariousmovements,right?Variousmovementsandpatternsandthingsthatyoudothatactivatethevisualstimulus.Isthathowthatworks?

Dr.Cobb:Yeah.Sothewaythatwedescribeityoureyesyoucanreallylookatthemin2ways.Youcanlookatthembio-mechanically,whichmeansthatyoueyeshavemuscles.Mostpeoplegettheideathatifyouneverfullystretchorcontractamuscle,itwillgetweakerandstifferovertime.Number1,mostpeopleneverreallytraintheireyestousefullrangeofmotion.Sowedohavemuscularcomponents,butthenyoualsohavetheneurologicalcomponentofwhatareyouactuallyseeingandwhatisthatdoinginthebrain?Inbothcases,differenteyemovementsandpatternsaswellasdifferentvisualtasks,likelearningtoseeatnight,willimproveyourperipheralvision.Thosealsocanplayaprettystrongroleinhowtherestofthebodyisgoingtorespond.

Brad: Yeah,that's...

It'scounter-intuitive,andIimagineyougetalotofskeptics,butwhenpeopledothat,InoticeIhadchangesinmyownworkout,thewayIfeltatthegym.It'ssomethingthatIdoeverysingleday.ThethingsyouteachatZHealthseemtobeveryapproachingthebodylikeanentiresystemthat'sinterdependentuponthethingsthatalotofpeopleneglect.SoIlikethat.

Dr.Cobb:Iappreciatethat.That'soneofthethingsIsayalotisthatZHealthisreallyaholisticsystem.Idon'tlikeusingthatwordbecauseithasthisflavornowofbeingveryalternative.

Brad: Mm-hmm(affirmative).

Dr.Cobb:Infact,ifyoulookatthebrainandbodyinteraction,everythingisholisticbecausewhenIchangethebrain,therestofthebodyhastofollow.

Brad: Yup,yup.

Dr.Cobb:Soyeah,welookatsomeofthesesmaller,whatmanypeopleconsidersmaller,subsystemsoftheeyeandtheinnerear,becausethereflexivecontroltheyhaveoverusisreallyprofound.Wecouldsitanddiagramoutalloftheseneuro-pathwaysforpeople,butattheendofthedayitreallycomesdowntowhatyourexperiencing,whichissee,maybeIhaveshoulderpain.Idoavisiondrill,andallofthesuddenmyshoulderpaingoesaway.

Thatisveryexcitingandit'sfunnytomeafteralltheseyearsitstillmakesmelaughsometimeswhenIactuallyseeithappen,becauseit'sverycool.

Brad: That'sgreat.

So,wheredopeoplegetmoreinformationonyouandtheseprograms?Wheredotheygo?

Dr.Cobb:Theeasiestwaytofindoutmoreaboutusistogotoourwebsitewhichiszhealtheducationdotcom.Particularlysincewe'retalkingaboutvisiontoday,wehaveaproductcalledthevisiongym,andit'sexactlywhatitsoundslike.It'safollowalongtrainingprocesstohelpyouevaluate,numberone,yourownvision,andthennumbertwo,basedontheevaluationsthatyou'redoing,Icanthenpickoutorassignspecificdrillsthatyoucanusetoworkoneitherthemechanicsortheneurologicalparts.

Brad: Perfect.IencourageeverybodytocheckyououtandIwanttothankyouforsharingthatwithusheretoday,Dr.Cobb.

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Dr. Hyla Cass

Feed Your Brain To Curb Your Cravings

Brad: Welcometo10-MinuteTipsforHealthandWellness.IamherewithDr.HylaCassandsheisanationallyacclaimedinnovatorandexpertinthefieldsofintegrativemedicine,psychiatry,andaddictionrecovery.Dr.Casshelpsindividualstakechargeoftheirhealth,andoneoftheareasiswithdrawingfrombothpsychiatricmedicationandsubstancesofabusewiththeaidofnaturalsupplements.Dr.Cassappearsoftenasaguestonnationalradioandtelevision,includingtheDr.Ozshow,EEntertainment,andTheView,andalsoinnationalprintmedia.She'sbeenquotedinmanynationalmagazines,inblogsfortheHuffingtonPost,andmanyotherplaceswheretheyseekexpertadviceonhealthandwellnessmatters.That'swhywehaveherheretoday.Dr.Cass,thankyouverymuchforjoiningus,today.

DrCass: Thankssomuchforinvitingme.

Brad: It'sapleasuretohaveyou.Sowithoutanyfurtherado,letmeaskyou,whatisyournumberonepieceofadvicethatpeoplecandotomaximizetheirhealthandwellnessin10minutesorless?

DrCass: I'msogladyouasked.Now,Iamaphysicianandmyspecialtyispsychiatryandfunctionalmedicine,whichreallymeansIlookunderthehood.Soratherthanjusttreatingsymptoms,I'mactuallyhelpingpeopletounderstandwhattherootcauseofanyissueis.Whenyoutreatthingsattherootcause,it'ssomucheasier.

I'llgiveyouaperfectexample.Rightnow,thebigissueispeopletryingtogetoffofthebadfood:thesugar,thecaffeine,alcohol,whatever.WhenIsay"getoffit,"Imeangetintoamoderationphasewithit-notbesugarjunkiesoralcoholicsorcaffeinejunkies.Thisissocool-what'sreallygoingonisthatyourbrainisgivingyouamessage.It'ssaying,"Ineedstimulation.Ineedsedation."It'stellingyousomething.It'sthelanguageofthebrain,thelanguageofthebody,istogiveyousymptomsforthesemessages.Ratherthantryingtofightthemessageandsay,"Ohno!Iwillusewillpower!Iwillwhiteknuckleit.IwillnoteatthatKrispyKreme."Ihavesuchabetterwaytodoit.

Brad: Really?Well,nowI'mfascinatedbecauseIknowI'mquiteaddictedtocaffeine,forsure.

DrCass: Andit'sastealthmethod.Thisissocool.Iseepatients,andIdonotsaytothem-Theycomeinandtheysay,"You'regoingtomakemegiveupallthegoodstuff."Orthey'lllieaboutwhatthey'reactuallyeatingbecausetheydon'twanttotellmebecausethey'reafraidI'mgoingtotellthemtogiveitup.Isay,"Don'tworry!I'mnotgoingtomakeyoudoanything,firstofall.I'mnotgoingtomakeyougiveupanythingbecausewhenyougiveyourbrainand

yourbodywhatitneeds,itstopscravingthebadstuff."Thatworksallthetime.Formyself,ifI'mstressed,goingamileaminute,notgettingenoughsleep,IlookatStarbucksandIsay,"Hmmm.IthinkIneedone."WhenI'mtakingcareofmyself-eatingright,gettingenoughsleep,eatingalotofthegoodthingslikevegetables,goodqualityprotein,highqualityfats-thenIwillwalkby-ordrivebybecauseIliveinLosAngeles-aStarbucksanditwon'tevenregister.

Isweartoyou,thisiswhathappens.What'sgoingoninthebrainisdeprivation.Thedeprivationhastodowiththereallycrappydietsmostpeopleareeatingandit'sactuallynotevenpeople'sfault,inalargersense,becausethefoodindustryisverysmart,justlikethetobaccoindustry,andhascreatedhighly,highlyaddictiveproductsthattheycallfoodthattheyputinpackageswithalotofingredients.Imean,youreadtheingredientsandyoustartreadingallthechemicalsandallthestuffinit.Guesswhat?Allofthatismadetomakeyouaddictedtoit,towantmore,tonotbeabletojusteatone.

Brad: Itmakessense!Itmakesforgoodbusiness,andgoodbottomlines,butit'sdefinitelynotforgoodhealth.

DrCass: Butnotforgoodbodies.

Brad: That'sright.

DrCass: Thereis,fortunately,areallybiggrass-rootsmovementnowtowardseatingwholefood,healthyfood,growingyourownvegetables,andeatingfoodswithoutlabels.Whathappenswithmypatientsiswhentheystarteatingthefoodswithoutlabels,andthatisthefruitsandvegetablesthattheygetfromthefarmer'smarketorfromtheperipheryofthesupermarket,whattheynoticeisthatwithoutreallythinkingaboutit,they'renotdrawntothebadstuffanymore.It'sjustnotabigeffort.

Ievenhadoneman-thiswasquiteafewyearsago-harddrivingguyandheusedtoputdownasix-packatnight.Ididn'tsaytohim,"Doyouthinkyoumightaproblemwithalcohol?"Ididn'tsaythatbecauseitwouldfeellikeajudgmenttohimandthenhejustwouldn'twanttotalktomeaboutit.BetterthanthatisIgavehimthedietIrecommendedandIgavehimsupplements.Ihavethesereallywonderfulsupplementsthathelptobalanceyourbrainchemistry.InthesevitaminsIalsoaddedsomeglutamine.Glutamineisaveryactuallyinexpensiveaminoacidthathelpstocutcravings.Igavehimthesemulti-vitamins,andextraglutamine.Itoldhimtotaketheglutaminetwiceaday.HecameinamonthlaterandIsaid,"Howareyoudoing?Whatareyoueating?"Andhehadkeptafoodjournal.Hewasdoingreallywell.Isaid,"Bytheway,howmuchareyoudrinking?"Hesaid,"Oh,funnyyoushouldmentionthat!Inoticedasix-packinthefridgetheotherdayandithadbeendaysandmaybeweekssinceI'deventouchedit.Thatwasreallyfunny."

Brad: Wow!Sohedidn'thavetousewillpower,it'sjustyoumadeitanaturalfunctionofhimnotseekingoutthethingsthatarebadforhim.

DrCass: Right.Ithappenednaturallybecausewhat'sreallybeautifulisthatourbodiesaremadeasself-healingdevicesthat-wehealourselves!

Brad: It'sabsolutelytrue.It'slikeourbodieswanttobehealthybutmostpeopledosomanythingstosabotagewhattheyactuallywant.Goingbacktothat,youmentionedit'sadiet,andsupplements,andcanyoubealittlebitmorespecificonwhatpeoplecandotooptimizetheirbrainchemistryinordertoalleviatethatdeprivation,inordertogiveitwhatitneeds?

DrCass: It'sreallyalltheusualthingsthatyou'llhearfromotherhealthexperts.Eatregularly.Eatthreesolidmealsaday.Minimizesugar.Eatgoodqualityprotein:meat,fish,soy-butdon'toverdothesoy.Makesureyou'regettingahigh-qualityprotein.Ifyou'reeatingfish,thelargerfishtendtohavehighermercurylevels,soyouwanttoeatthesmallerfish.

Brad: Yeah,I'veheardthat.

DrCass: That'sawholeotherthing-therearewebsitesthatactuallywilltellyouwhatfisharebetterorworseforyou.Eatingregularly,eatinglotsofveggies,becausefoodisinformation.Thefreshfood,thevegetables,actuallyhavemessagesforyourbody.Theycanturnyourgenesonandoff.Eatingalotofvegetables,atleastfiveservingsaday,willactuallybecancer-protective.You'renotonlyprotectingyourbrain,butyou'reactuallyprotectingyourbodyfromcancer.

SeethepointisthatallthesethingsI'mgoingtotellyouarethingsthataregoingtotakecareofyourbrain,takecareofyourcravings,andmakeyouahealthierperson.Drinkwater.Exercise.

Brad: Youknow,Iloveyourapproachbecausesomanypeoplejustfocusonthebody,andtheysay,"Drinkwaterbecauseit'sgoodforyourbody.Drinkthisandeatthisbecauseit'sgoodforyourbody."Ireallylikethe,nopunintended,thetop-downapproachstartingwiththebrainandrealizingthatitaffectseverypartofyourbodyandthatbyfeedingyourbrainwhatitneeds,it'slikeatrick-downeffect.Itjustmakeeverythingmoreoptimized.AmIgettingthatcorrect?

DrCass: Absolutely.Theotherthingisthatwe'resostressedthatthere'satendencytokindofgettiredpartwaythroughthedaybecauseouradrenalglands,thosestressorgansthatpumpingoutcortisolandadrenaline,getkindoftiredandyoufeelliketakinganap.Or,ifyou'reatdesk,youreallycan'ttakeanap,soyouhavesomecaffeine.Well,youactuallycandoalotforyourselfwhenthathappens.Again,thisisenrollingyourbraininthewholeprocessbecauseyoustarttothinkbeforeyougrabthecaffeineorgrabthesugar.Thatis,eatsomething,eatsomeprotein.Exercise,getupandwalkaround.

Ihaveactuallygivenmypatientsadaptogens.Thoseareherbalproducts,herbs,thathavebeen-Imean,everycultureexceptWesternmedicinemedicinallygivespeopleadaptogenicherbslikerhodiola,ashwagandha,ginseng,reishimushroom.Theyallhavereallynicenames,

too.IputsomeofthemtogetherinaproductcalledEnergyBoost,andratherthangettingacaffeinehighorasugarhigh,thisgivesyouanicesustainedenergythroughouttheday.SoIhavepeopletakeadaptogensinthemorningandthenpartwaythroughtheday,beforetheystarttolagsothatthelagtimedoesn'tevenhappen.

Brad: Iloveyourapproachtoit.Ilovehowyoutreatthewholepersonandhowyoutreattherootcauseandstartwiththebrainchemistry.Ithinkthatisanareathatisoftentimesoverlooked.Gotalotofresourcesforfolkswhowanttoseekyouout.Thatbeingsaid,whatisthebestwayforlistenerstogetmoreinformationonyou,yourprograms,yourbooks,yourproducts,maybesomeofthesesupplements?Howdotheyreachyou?

DrCass: Sure.Ihaveawebsite-cassmd.com.C-A-S-S-M-D,asinmedicaldoctor,dotcom.Onmywebsite,thefirstthingyou'llseeisaplacewhereyoucansignuptogetafreeebookcalled,"ReclaimyourBrain."Itreallyelaboratesonalotofthethingswe'retakingabouthere.YoucangetatotaleducationthereabouthowtousemyproductswhicharealsotherebecauseIdevelopedtheseformulaswhenIcouldn'tfindthemoutthereintheworld.Idevelopedthemmyselfandmypatientsarehappy,myreadersarehappyandit'sagoodthing!

TheotherthingIdidwasIwrotequiteafewbooks.Oneofthemcalled,"TheAddictedBrainandhowtoBreakFree,"whichgoesintogreatdetailabouthowtodealwithfoodaddiction,alcoholaddiction,drugaddiction,andevenhowtogetoffprescriptiondrugsbecausethat'soneofthebigaddictionsthesedays.

Brad: Yeah,itsureis.Dr.Cass,you'vebeenremarkableguest.Thankyouvery,verymuch.

DrCass: Mypleasure.Thankyousomuch.

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Larry & Oksana Ostrovsky

“Maximize Your Sleep To Optimize Your Health”

BradCostanzo: Hi,thisisBradCostanzoandwelcometo10MinuteTipsforMaximumHealthandWellness.Today,I'mjoinedbyLarryandOksanaOstrovsky.LarryandOksanaarethefoundersofBeWellBuzz.com,providingthelatestinnaturalhealth,personaldevelopment,andotheroptimalwellnessadvancementsforthepublic.They'realsothefoundersofSoulCBD,whichwe'lldiscussinaminute,andtheSleepWellSolution.

Theirgoalistohelppeopleelevatetheirmind,body,andspiritthroughnaturalhealthmethods,andtodaythey'vejoinedustosharetheirtipswithyou.Larry,Oksana,welcometo10MinuteTips.

LarryOstrovsky: HeyBrad.Thanksforhavingus.

OksanaOstrovsky: Thanksforhavingus.

BradCostanzo: Yeah.It'sapleasure.Likewe'vebeenaskingeverybody,thisisabigquestion,butifwecanconfineitdownto10-minuteactionabletipsforpeople,whatisyournumberonetipforpeopletodotomaximizetheirhealthandwellness?

LarryOstrovsky: That'sareallytoughquestionbecauseitcomesdowntodietandalltheseotherthings,butovertheyearswe'vecometounderstandthatthere'sreallyonethingthatreallyunderliesalotofpeople'shealthchallenges,andthatonethingissleep.Ifthereissleepdeprivationgoingon,thenwhateverelseyou'redoingisreallynotgoingtobeaseffective.Withoutsleep,there'salotofchallengesthatcanhappen.There'salotthathappensduringsleep,likethoughtreconciliation,cleansing,somanythingsthatcanleadtocognitivedeclinebecauseneuronsbecomedepletedandpolluted,andthatcausesthemtomalfunction.

BradCostanzo: Whataresomeofthesignsthatpeoplearemaybesleepdeprived?BecauseIknowthatsometimesIfeelthatwaywhenIwakeupinthemorning.I'vegottoapplymyselfwithcoffeeinordertofeellikeI'mgoing,andI'msurealotofourlistenersfeelthesameway.Arethereanysignsthatpeoplecanwatchoutfor?

OksanaOstrovsky: Ofcourse.There'splentyofsignsbutmostofus,wethinkthisiswhatever,Ijustdidn'tsleepwellwhenwejustditchit.Wedon'tthinkit'simportant,butifyoudoitrepeatedly,itwillcreateamajorhealthchallengethatjustonedayisgoingtoshowupatyourdoor,andyou'relike,"Wherehellisthiscomingfrom?"Oneofthosethingsthatnoticeable,youwillbemuchmoreeasilyirritable.Peoplearegoingtobewanttostayawayfromyou.You'renotgoingtobetheeasiestpersontodealwith.

Itwillbeharderforyoutofocusandconcentrate.You'realsoprobablygoingtobecravingmoresweets.You'regoingtohavelowerenergy.Yourmotivationisnotgoingtobewhereitneedstobe.Abunchofthosethingsthatnotasprominent,butIthinkinyourdailylife,we'reallfamiliarwiththosethings.Wakingup,Ijustgotoffthebedonthewrongfoot,I'mnotfeelingright.

LarryOstrovsky: Ithinkeveryonecanrelatetonothavingenoughsleepandwakingup,andyou'rejustcompletelyoff.There'sthisfogthatjustsitsoveryourhead,andthereasonisbecausethere'ssomuchthatgoesonwhenyou'reinsleep,andnotjustsleep,butdeep,proper,restorative,rejuvenativesleepthatactuallycreatesthoserightneurochemicalsandotherchemicalswithinyourbodythatmaintainbalance.Withoutthatbalance,allsortsofstuffcouldgoawry.Ifyou'renotgettingtherightsleep,wefoundthatthatisthenumberoneproblem.Ifyoucangettherightsleep,thentherestofthethingsthatyoucouldbedoinglikeeatingrightandexercisingandallofthatactually,itsupportsyourentirebodyandphysiologymuchbetter.

BradCostanzo: Thatmakesperfectsense.Anecdotally,oneofmyclosefriendshad,luckilyhesurvived.Ithinkhehadnon-Hodgkinslymphomaandcancer,andheluckilysurviveditbuthetoldmepersonallythathebelievesthatalifelongstrugglewithinsomniaandsleepissuescausedsomuchstressonhisbodythatitcausedhimtogetcancerandtoweakenhisimmunesystemanditcausedalloftheseotherproblemsthathehad.Heverymuchattributeittothat,soIcanseehowpropersleepcangiveyouoptimalwellnessandlackofsleepcancauseirreparableharm.

Whataresomeofthethingsthatpeoplecandoinordertoimprovetheirsleep.BecauseI'mgoingtoimaginethatsimplypoppinganAmbienorasleepingpillisnottherightanswer.

LarryOstrovsky: No.

OksanaOstrovsky: No.

LarryOstrovsky: Definitelynot.Actually,thosethingswillgetyoutosleepbutthesleepthatyougetisnotquality,andyou'renotgoingtobeinthoseREMcyclesthataresoimportant.Stayawayfromthat.There'safewthingsthatarereallypowerful.Oneofwhichislight.Ourbodyworksonathingcalledthecircadianrhythm,andthecircadianrhythmdictateswhencertainhormonesarereleased,andit'sreallyyourbody'sclock.

Whathappensisthatwearelivinginaworldwhereartificiallightisprevalent.Wewakeupandgotoworkandwe'reinanenvironmentwherethere'sartificiallight,andourbrainsdon'tknowthedifferencebetweendayandnightintheseenvironmentsbecausethey'regettingthisinputthatsays,"Hey,thesun'salwaysshining."Asthesungoesdown,youmightstillbeinthatenvironmentwhereyou'reinartificiallight,andalsoyou'restaringatacomputer,whichgivesyouthosebluehues.

OksanaOstrovsky: OraTV.

LarryOstrovsky: OrTV.Throughoutthedayandnight,we'reconstantlygettingbombardedwiththisartificiallightsource.Oneofthebiggerthingsthatyoucoulddoistotryandmaintainthatcircadianrhythm.There'scertainappslikeflux.Itremovesthebluehue.Thebluehueisthethingthatreallyactivatesyourbraintothinkingthatit'sdaytime.Gettingthatwhenyou'restaringatthecomputer,loweringthelightsatnight,andreallywindingdownasyou'regoingtobedandremovingthatlightsourcefromyourenvironment,thatwillhelpalot.

OksanaOstrovsky: Ifyoucandoatleasttwohoursbeforegoingtosleep,avoidanykindoftelevision.Anotherpieceonthelightpartisgettingthesunshine,gettingtherightkindoflightintoourbody.ThelackofvitaminD,therehasbeensomanydifferentstudiesdoneonpeoplethatliveinSeattleandinNorthernHemisphere.Theyhavetogoanddotanningbedsjustbecausetheirdepressionlevelandtheirserotoninproductionissodepleted,it'scausingalotofchallenges.

Evenifit'sjust10minutesonthesun,wearepretty[inaudible00:06:35]livinginSanDiego.Foralotofpeople,theremightnotbeapossibility,buttryingashardasyoucan,evenifit'sjust10minutesaday,thatcanmakeabigdifferenceinyourlife.

LarryOstrovsky: Also,avoidingstimulantslikecoffeelaterintheday,becausethatdefinitelycreepsintonighttimehours,andavoidingalcohollateratnightbecausealcoholdoesnotservegoodsleep.Itmightactuallyputyouout,buttheseharmfuldrugs,theywon'tgiveyouthatdeep,restfulsleepthatyourbodyneeds.Also,exercise.Exerciseissuchanimportantthingtonotonlymaintainyourphysicalbodybutalsoforcesleep.Thingslikeyogaactuallycanbalanceyourendocrinesystemandactuallyhelpyoueaseintosleepatnight.

Thesearereallycriticalthingstodo.

OksanaOstrovsky: Backtolight,Ijustwantedtomentiononemorething.Whenyousleep,youwanttomakesurethatthereisabsolutelyzerolightinyourbedroom.Thebedroomshouldbetheplaceonlywhereyougorestandyoumakelove.That'saboutit.There'snoexerciseequipment,there'snoTV,nocomputer,nowhatever.Thisisaplacetogiveyourbodybreak.Havingeithertheblackoutcurtains,usingmaybesomearomatherapybeforegoingtosleep,maybesomeEpsomsaltbathtorelax,orjustmagnesiumsupplement.Ifthat'snotpossible,let'ssayyou'retravelingorwhatever,alwayshaveaneyemaskwithyou.Thatwillbevery,veryhelpful.

LarryOstrovsky: Thebedroomenvironmentiscriticalandalsomeditationpractice.Becauseattheendoftheday,what'shappeningisyourbrainisracing.Wewanttoslowthatbraindown,andpartofthatisalsobecauseofourdailyenvironment.We'reconstantlyinthisbrainstatecalledbeta,andinthatstate,it'salmostlikeafightorflight.Fromthetimewewakeup,we'reinthisstressfulenvironmentofworkandneedingtogetstuffdone.You'reconstantlywoundupthroughoutthedayandit'sdifficulttounwindatnight,andthatpreventsyoufrom

easingintosleep.Meditation,visualization,deepbreathingisreallyhelpfulbecauseyourbreathisthethingthatcontrolsstate.

Ifyou'rebreathingshallow,you'retypicallyinabetastate,andyou'restressing.Youwanttotakelong,deepbreathsbeforeyougotobedandjustcalmyourminddownandtrytomeditateandvisualizeandcalmyourselfdown.Getintothatbeautifulalphastateandthenintotheta,andthendriftoffintothosedeeperrestorativedeltastates.

BradCostanzo: Yeah.Thatmakesamazingsenseanditbringsintoquestionmysleepinghabits,alwaysfallingasleepwiththetelevisionon,andalotofthethingsthatIcouldbedefinitelydoingbetter.Yousharedsomeamazingresourcesandinsights,andIknowforafactthatyoueveninterviewedmultiplesleepexpertsinthepastinordertocomeupwithsomeofthesesolutionsforpeople.Iffolkswanttofindoutmoreaboutyou,thethingsyou'reupto,whetherit'sjustothernaturalremedies,yournewproduct,acuttingedgeproductcalledSoulCBD,whichwe'llprovidealinkto,oreducationonhowtosleepbetter,whereshouldpeoplegocheckfirst?

LarryOstrovsky: Ifyou'relookingforqualityhealthinformation,OksanaandIrunablogcalledBeWellBuzz,that'sB-E-W-E-L-L-B-U-Z-Z.There'sreallygood,freeinformationthere,andwehavealittlesleepquizatsleepwellsolution.comthatyoucantakeandseehowwellyousleepbasedonalittlescorealgorithmthatwehave.Answeracoupleofquestionsandwe'lltellyouwhatyoucandobetter.Thelatestthingthatwe'reworkingonnowisbasedoncannabidiol,CBD,whichisanon-psychoactivepartofcannabis,andwe'restartingtogetbacktotheefficacyofthemedicinalvalueofwhatcannabiscanbe,andit'sbeenusedforcenturiesandactuallymillenniaforallsortsofailments.

Doctorsusedtohaveandthenforwhateverreason,itbecamevilifiedforpoliticalgain,whatever,wecangointothatforanotherfewhours,butwewon't.Thefactofthematteristhatthiscompoundhasincredibleabilitytohealandactivateyourbody'smajorsystemcalledtheendocannabinoidsystem.We'reworkingoneducationonaproductcalledSOLCB.

BradCostanzo: Nice.That'sfascinatingandIencourageeverybodytocheckitouthereonthelinksonthepage.Larry,Oksana,thankyouverymuchforjoiningmeon10MinuteTipsforMaximumHealthandWellness.

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Dr.IsaacJones

“DetectAndTreatCellularMicronutrientDeficiencyForSuperhumanHealth”

BradCostanzo: Welcometo'Ten-MinuteWellnessTips'.ThisisBradCostanzo.Today,I'mherewithDr.IsaacJones.

Dr.Jonesisasuccessfulentrepreneurandownerofthreedifferentcompanies.He'satrustedadviserandhigh-performanceconsultanttoCEOsandleadingentrepreneursaroundtheworld.He'sgraduatedfromthemostprestigioushealthandwellnessdoctorateprograminAmerica,andhasinvestedoverahalfamilliondollarsonadvancedlabtests,healthretreats,educationalseminars,andcutting-edgehealthcertificationstohelphisclientsgainanunfaircompetitiveadvantage.Hiscompany,DesignerHealthCentershasreceivedcertificationsfromtheUnitedNationsforitsexcellenceinhealthcarefortheworkDr.JonesdidfortheroyalfamilyinSaudiArabia.

Dr.Jones,thankyouforjoiningtheshowtoday.

Dr.IsaacJones: Hey.Pleasureisallmine.Thankyousomuch,Brad.

BradCostanzo: Absolutely.Iamexcitedtohearwhatyoufeelisthenumberonethingthatpeoplecandorightnowtomaximizetheirhealthandwellness.

Dr.IsaacJones: ThenumberonethingthatIwouldsaythatpeoplecandotomaximizetheirhealthandwellness,theirenergy,helpthemgettotheiridealweight,helpthemhavebetterrelationships,connectonanevendeeperlevelwiththeirfriendsandfamilyistoremovethedeficienciesintracellularlyintheirbody.Essentially,micronutrientdeficienciesaresomeofthemostcommonissuesthatIseecomebackonlabtestthatarecompletelystrippingpeoplefromthelifetheydeservetolive.Alotofpeoplerecognizethatthefoodsthatwe'reconsumingaresprayedwithpesticides,andthesoiliscompletelydepletedinthesemicronutrients,buttheydon'trealizetheimpactthathavingamicronutrient-depleteddiet,andthenbeingexposedtothevariousfactorsthatdepletethebodyofmicronutrients,suchastoxicitiesandbiotoxinsintheformsofbacteria,viruses,etceterathatwe'regettingexposedtoinhigherandhigherlevelsactuallycreatemajorphysiologicalabnormalitieswithinthebody,suchasdecreaseinoptimalnervoussystemfunction,neurotransmitter,optimization,gettheserotoninanddopaminelevelsupwheretheyneedtobeforoptimalfocus,andjustfeelingofwell-being.

Thereisjustsomuchthatthemicronutrientdeficienciescause,butthisisprobablyoneofthemost,ifnot,themostimportantthingthatpeopleneedtoreallyfocusonovercoming,and

there'salotofdifferentstrategiestoovercomethedeficiencies.It'snotassimpleasalotofpeoplethinkwhichis,"I'lljusttakeasupplementforthat."

BradCostanzo: Right.Exactly.Iwanttogotwoquickdirections.Oneofthemisanexample,andthenanotheroneiswhatpeoplecandoinorderto...Inoticeaboutyouisthatthetestingandaccuratelygettingaccuratetestbeforeyoutreatisprobablyabigpartofyourprotocol.Givemeanexamplefirst,andthenlet'stalkaboutwhatpeoplecandototesttoseeifthey'remicronutrientlydeficient,and...IfIsaidthatright,andanythingtheycandotohelpcorrectthat.Anexamplefirst.

Dr.IsaacJones: Yes.Forsure.Oneofthebestexampleswouldbethisindividual.He'sanentrepreneur.Herunsaverysuccessfulcompany,andhehadalotof"ADD”,“ADHD",hisbrainjustwasn'twhathefeltfunctioningatoptimallevels,hewasscatterbrained,andhealsohadsomefatiguethroughouttheday.

Hewenttoallthesespecialists.He'slike,"Hey.I'vegotthesechallenges."Therewasmoretohiscasethanjustthat,buttheenergyandthebrainfogandthescatterbrainednessthathewasdealingwithwasdefinitelyattheforefront,andhewentondifferentmedications.Hewenttodifferentfunctionalmedicaldoctors,andtheyputhimondifferentsupplements.

Therearejustsomanydifferentthingsthathetried,butnobodyeveractuallydidaintracellularmicronutrienttestonthisindividual,andthisissomethingthatIthinkisessentialforeveryonetodo.Infact,TheJournalofAmericanMedicalAssociationcameoutwithanarticlethatsaid,"Inconclusiontoreviewingintracellularmicronutrientdeficienciesinhundredsofthousandsofhumansaroundtheworld,weconsideritmedicalmalpracticetonottestforintracellulardeficiencies,becauseofthedamagethatitcausesinthebody,thesymptomsthatformlikethelowenergy,likethebrainfog,butmostimportantly,thediseasethatformsinsideofthebodywhenyouhavedeficiencies."Cancerislinkedtocertainprofilesofmicronutrientdeficiencies.Heartdiseaseislinkedtocertainprofilesofmicronutrientdeficiencies.Diabetes.

Thelistgoeson.YoucouldgointoAlzheimer's.Imean,thereareliterallyso...There'ssomuchresearchonthis,butyet,nobodyisactuallylookingintothis.It'sthebuildingblockoftrulygettingyoutofunctionataveryhighlevelofperformance,andtoovercomealotofthechallengesthatyou'redealingwith.

WedidatestonanintracellularmicronutrienttestthatIdowithpeoplethatIworkwithatDesignerHealthCenters.Whatwassoamazingisthatwithinjustaweekoffiguringoutwhathisproblemwas,itwasanirondeficiency.Hehadasevereirondeficiency,andheactuallyhadaverylowlevelofantioxidantcalled'Glutathione'insideofhisbody.Whatwedidwaswestartedfocusingonboostingtheglutathioneandaddressingtheiron.Literally,withinoneweek,hestartedovercomingalotofthechallengesthathehad,andwithintwomonths,itwaslikeacompletelydifferenthumanbeing.

Hewasfocusingatahigherlevel.Hewasgettingsomuchmoreaccomplishedinaday.Hisproductivitywentthroughtheroof,soobviously,he'sabusinessownerwho'smakingmuchmoremoney,butitreallycamedowntofiguringout,"Whatwerethespecificmicronutrientdeficienciesintracelluarlythatwerecausingtheblockinperformanceandcreatingthesymptomsthathe'dbeendealingwithtryingtocoveritupwithdifferentsupplementsandmedicationsovertheyears?"

BradCostanzo: Right.That'sgreat,andwhatarethechanceshewouldhavejustknownoffthetopofhishead,"I'mjustgoingtogotakeanironsupplementorwhatever?”

Dr.IsaacJones: Right.

BradCostanzo: Tellmeaboutthetesting.Yousaid,"Wedidanintracellularsomethingtest."

Dr.IsaacJones: Micronutrienttest.

BradCostanzo: Micronutrienttest.What'sinvolvedwiththattest?Doyouhaveto...It'saspinaltaporit'sasimplebloodtest?

Dr.IsaacJones: Yes.Wehavetoinjectthespinewithafewtest.Okay.

Yes.It'sabloodtest.Iworkwithpeoplearoundtheworldinternationally.IworkwithpeopleinSaudiArabiaallthewaytoSydney,AustraliaandTokyo,acrossAmerica.Whatwedoiswedropshipthisparticularlabandanyotherlabthatwouldbeimportantforyoutogetdonebaseofyourcasehistory,andthen,wecanfigureoutthespecificissuesandtheproblemsthataregoingonwithinyourbody,sothatwecanstartmaximizingyourperformance,energy,andvitalitymovingforward.Imean,it'sassimpleasthat.Anyonereallycangetaccesstothiscutting-edgeinformation.

BradCostanzo: That'sgreat.Withasimplelabtest,that'sreallytheveryfirstpartisknowwhat'swrongwith...Noteven[certainly00:07:21]what'swrong.Knowwhat'swrongwithyou,knowwhat'srightwithyoubeforeyouembarkonanytreatment,guesswork,evensupplementation.Right?

Dr.IsaacJones: Right.Yes.Yes,anditcustomizesyoursupplementationprotocol.Mostpeoplearejusttakingsomanydifferentsupplements.Theydon'tknowthatthey'reprobablyoverlysufficientinonetypeofmicronutrient,likeamineralforinstance,andtheycouldbeseverelydeficientinanotherthatthey'renotgetting.Thistrulydecreasesthecostthatyouhavetospendandallthesedifferentsupplementsbecauseit'sreallyfocusingon,"Whicharetheonesthatmybodyactuallyneedstoutilize?"That'snumberone.

Thecoolthingtooisthatthere'salotoftalkaboutenvironmentaltoxinscreatingdamagewithinthebody,likethebioaccumulationofheavymetalsandtheexposuresthatwe'regetting,

thevolatileorganiccompoundsaroundtheworld.Therealityis,ifyoudon'thavemicronutrientdeficiencies,thenyoucan'ttrulyridthebodyofthesetoxins.Byunderstandingwhatkindofdeficienciesyouhave,you'regoingtobeabletoacceleratetheremovaloftheseenvironmentaltoxins,andyou'realsogoingtobeabletoreallymaximizetheperformanceofeveryaspectofyourbody.

BradCostanzo: Thatmakesperfectsense,andeveninmyownlife,Itakealotofdifferentsupplements.Chancesare,I'mwastingmoney,andyouneverquiteknowwhat’s…Onesupplementmightbeinterferingwiththeotherone,andourbodiesare…That’sanintricatechemistryexperiment.

Dr.IsaacJones: Right.Right.

BradCostanzo: That'sgreat.Now,isthereanythingelseyou'dliketoaddon...Actually,what'sthebestwaythatpeopleiftheyareinterestedtobegintestingoriftheywanttolookmoreintothisbecausethey'retiredofjustdoingitontheirown,what'sthebestwaythatpeoplecanfindoutmoreinformationaboutthistopicandyou?

Dr.IsaacJones: Yes.Iftheyjustwanttoinvestinaconsultationwithme,IcanconnectwiththemvirtuallyanywherethattheyarearoundtheworldlikeIsaid.Iftheyjustgoto'Designerhealthcenters.com',theycouldconnectwithmeaboutthat,andwecouldevenseeifthemicronutrienttestissomethingthattheywanttodo,andtheremightbesomeotherteststhattheythinkwouldbereallybeneficial.Ultimately,that'showyougetaccesstothis.It'satestyoucanonlydothroughcertaintypeoffunctionalhealthphysicians,butImean,itisthemostcutting-edge,lifesaving,high-performance,boostingtestthatyoucanreallygetdone,so'Designerhealthcenters.com'.

BradCostanzo: Iloveit.Thishasbeenveryeye-openingandveryvaluabletoeverysinglepersonlistening,myselfincluded,andDr.Jones,Iappreciateyoutakingthetimetojoinusheretodayon'Ten-MinuteWellnessTips'.

Dr.IsaacJones: Thankssomuch,Brad.

BradCostanzo: Thankyou.

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Dr. Joel Kahn

How To Easily Detect, Prevent & Reverse Heart Disease

BradCostanzo: Welcometo10-Minutetipsformaximumhealthandwellness.WeareheretodaywithDr.JoelKahnwhoisknownasAmerica'sHolisticHeartDoc.He'stheauthorofthewholeheartsolutionbookwhichisavailableforsalenow,andhe'salsoaclinicalprofessorofmedicineatWayneStateUniversityschoolofmedicineandthedirectorofcardiacwellnessatMichiganHealthcareprofessionalsPC.He'sagraduatesummacumlaudeoftheUniversityofMichiganschoolofmedicineandhelecture'swidelyonthecardiacbenefitsofvegannutritionandmindbodypractices.HealsowritesfortheReader'sDigestmagazineastheHolisticHeartDocandtodaywearegoingtojumpinandtalkaboutDr.Kahn'sbestadviceforyouintenminutesorless.Dr.Kahnthankyouforjoiningmetoday.

Dr.Kahn:Johnabsolutepleasure,thankyou.

BradCostanzo: Obviouslycardiacproblemsandcardiacdiseaseisoneofthe,ifnotthesinglebiggestkillerofAmerican'sthesedaysoneofthem.Andit'sapleasuretohavesomebodywho'saspecialistinthis.Ireallywantedtoaskyouwithsuchacomplextopicwhatisyoursinglebestadvice?Whatisthenumberonethingthatpeoplecandotoreallymaximizetheircardiachealthandwellness.

Dr.Kahn:That'sagreatquestionandyou'rerightitisnumberonecauseofdeathinAmerica.Everytwenty-fivesecondsaheartattack,everyfortysecondsisaheartdeathandthosenumbershaven'tchangedmuchbuttheycaninthisconversationforthenextnineminutescandothat.Stepone,Ihaveathree-stepprogramcalledDPRdetect,prevent,reverse.

Detectitisthegeneralfeelingthatatagefiftyyougetacolonoscopy,agefiftyyougetamammogram,agefiftyyougetnothingtocheckyourheart.Yougetbloodtestsandbloodpressuredone.Thesearetheofficialrecommendations.BottomlinegetacoronaryarterycalciumCTscan.It'sacatscanittakestensecondsnoiv,noiodine,noinjection,youwillhavetopayoutofpocketforitbutthepricehascomedowninsomecommunities$100,$150,$200.Thebestcouplehundreddollarsyoucouldeverspendandifyougetazeroscoreyou'vegotthearteriesofatwentyyearoldinyourmidlife.Ifyougeta300,500,800,1200scorebackyouhaveaproblemandyouneedtoseewhatIdoaheartattackpreventionspecialist.

It'snotgenerallyrecommendedit'sbackedbyonethousandresearchpapersandtheAmericancollegeofCardiologybutitjusthasn'thitmainstreamthewayitshould.Sothat'sthefirstpartforsure.

BradCostanzo: ThanksalotsothecoronaryarterycalciumCTscanisthatwhatyoucalledit?

Dr.Kahn:Absolutelydon'tgetitifyou'vehadastent,abypass,aheartattackbecauseyoualreadyknowthatyougotit,butifyou'reoutthereplayingracquetball,squashdownhillskiing,runningmarathonsatage48to58orsomethingmakesurethatyou'vegottheheartofatwentyyearoldthatyouhopeyouhave.

BradCostanzo: Okaysothat'sthedetectionphaseandnowyousaidthenextphaseisprevention?

Dr.Kahn:Yeahreallysimplewe'velearnedinthelastfifteenyearsthatlifestyle,whatIcallvitaminLismorepowerfulthananypilloutthereandwillbemorepowerfulthananypillevercreated.It'saboutasixstepprogramyou'vegottonotsmoke,you'vegottoeatfivetosixservingsminimumoffruitsandvegetablesadaydon'twhineaboutitdoit.You'vegottokeepyourwaisttrim,sleepsevenhoursanight,you'vegottodrinkoneortwoalcoholicdrinksaweekasaminimumthat'soneofthebenefits.YougottowalkthirtytofortyminutesadaythatwassixstepsIjustmentioned.Thatreducesaperson'sriskofaheartattackby85%infivemajorstudiesaboutitinover100,000peopleallovertheworldandnobodydoesallfiveorsix.One,two,threepercentofmostpopulationshitthemallandreallytheonepeoplefailinisfruitsandvegetablesthat'sthenumberonebiggestholethatpeoplefallinisnotgettingthat.85%bysimplelifestylesteps,prevent.

BradCostanzo: Yeahandnoneofthemarecomplexortooburdensome.Itreallyisallof...It'sjustamindset.

Dr.Kahn:Itreallyis.

BradCostanzo: Movemore,eatbetteranddon'tdo...

Dr.Kahn:Lovemore,yeahthewholething.Wejustdon'tteachitenoughandnothingI'vesaidisn'tcompletelysupportedbyrealhardcoresciencebutit'skindoflikesoftstuff.Peoplewanttotalkaboutlaser,peoplewanttotalkaboutroboticsurgerybutIwanttotalkabouthowmuchbroccoliandhowmuchbeansandhowmuchservingsofbrownriceadayyou'reeatingbecauseifyou'renotgettingthoseinyou'rerobbingyourselfofthisamazingvitaminL.

BradCostanzo: That'sgreatnowwe'vegotthenextstepisreverse.

Dr.Kahn:Thelaststepissomepeoplehaveheartdiseaseandtheideathatdiseasesarereversibleisnotoftenpromotedinstandardmedicineyetthey'rebackedbyscience.Adultdiabetesisreversibleinabout90%ofcasesprettysimilartoliststowhatIjustdescribedforheartattackprevention.ActualestablishedheartdiseaseisreversiblethroughnutritionalprogrampredominantlythatdescribedbyDr.DeanOrnish[inaudible00:05:27]verystrongplantbasedforthatparticulargroupofpeopleeveryaffective.Therearesomesupplements

andvitamins,vitaminK2andthenyoureallygetintoevenchelationwhichmanypeoplemaynotbefamiliarwithbutthebottomlineisdon'tbedowninthedumpsandthinkI'vegotheartdisease.I'mtalkingaboutblockedarteriesandI'mjustdestinedtohavethemgetworse.Readaboutheartdiseasereversal,readgoodscientificstudiesonitandit'ssomethingthatshouldbrightenuppeople'sfuture.They'refutureisintheirhandsiftheygeteducatedandthenmakesomechangesthataren'tactuallyveryhardtomake.

BradCostanzo: Rightnowwhatagerangeforbothmenandwomendoyoutypicallyfindthe...Isitfiftypluswheretheheartdiseaseforthemostpartstartstorearit'sheadandstarttoshowsignsoristherea...Obviouslypeopleshouldtakecareofthisthroughouttheirlivesoptimallybutistherea....

Dr.Kahn:Intermsofpreventionandit'sagreatquestionyoucan'tstarttooyoungandreallyinthelastmonthchildrenthathavehealthierlifestylesprovetobemiddleageadultswithlessheartdisease,amajorstudycameout.TwentytothirtyyearoldsthatadopthealthierhabitsthelistIgaveyouprovetobehealthierfiftytosixtyyearoldsinarecentstudythatfollowedup.You'renevertooyoungtogetsomehealthyhabits.Havealittlefunwhenyou'reyoungandthencleanitupbyyourmidtwentiesandyou'llhaveamuchbetterchancetogettingagoodlongactiveenjoyablecareerfamilylifeandsocialfuntime.Butit'snevertoolatebutthatcalciumscanIwouldn'tdoitonatwentyorathirtyyearold.Earlyforties,asmokerordiabetic,averystrongfamilyhistorybutbymidtolatefortiesandcertainlybyfiftyyouthinkyou'rethestudatthegym,findoutandmakesureyou'renotastatistic.

MyrealpassionisteachinghighlevelpeopleCEO'sgetcheckedandIhaveabookcomingoutintwoweekswiththeprovocativetitleDeadExec'sDon'tgetBonuses.It'sabookhowtosurvivehealthyandremainactiveinahighlevelcareerbyknowingtherightquestionsandgettingtherighttest.

BradCostanzo: Ilovethat.DidIhearthatcorrectlyDeadExecsdon'tgetBonuses?

Dr.Kahn:Yeahthesubtitleistheultimateguidetosurviveyourcareerwithahealthyheartbutitwillbeoutinabouttwoweeks.

BradCostanzo: I'vegottotellyouitisprovocativeandit'sgoodandIthinkitwillprobablygettheattentionofalotofpeoplewhoneedtoreallyhearthat.Itsoundslikeifyoudothethreestepprocessesyouhave,it'stremendouslymoreaffectivethanwhattypicallydoisjusttakeastatandtakeapillandthencontinueonwiththeirlifestyleandtheirdietandthrowmoneydownthetoiletasopposedtotakingtheholisticapproach.

Dr.Kahn:RightbecauseIactuallytellalotofpeopleyou'reA-okayandworkonthelifestyleanddropthedrugsandIcansaythatactuallywithconfidence,I'veproventheirarteriesareyouthfulandresistanttowhateverthey'redoingsothere'sbothsidesoftheequationit'snotjustmorecareit'ssometimesabighugandlesscarewhichisgreat.

BradCostanzo: Thatisgreat.Soyou'vegottheWholeHeartSolutionoutnow.ComingoutsoonistheDeadExecsdon'tgetBonuses.Dr.Kahnhowelsecanpeoplefindyouorcontactyouiftheywantmoreinformation,whereshouldtheygo?

Dr.Kahn:ThebestwaytofindmeisatmywebsiteDrJoelKahn,butthat'sD-R-J-O-E-L-K-A-H-N.comandifyouactuallygotoasitethat'sDrJoelKahn/heartsyoucanemailmeandI'llmailyouafreeheartattackguidethathasallthisinanicelittletenpagedocumentthatIwroteuprecently.Drjoelkahn.com/hearts.

BradCostanzo: Wellthat'sperfect.Dr.KahnIreallyappreciateyourtimeheresheddingsomelightonaveryserioussubjectandshowingathreestepdetect,prevent,reverseprotocolthatreallyanybodycandoinordertoliveamuchlongerandhealthierlife.Sooncemorethankyouforsharingyourtenminutetipsonmaximumhealthandwellness.

Dr.Kahn:WellthankyousirbecauseI'dgivethistalkingasstationsandCostcoanywhereIcanbecauseIjustliketogetitoutandthiswasgreat.Haveagreatday.

BradCostanzo: Thankyou,youtoo.

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Dr. Trevor Holly Cates

How To Decrease Inflammation For Health

Brad: HithisisBradandwelcometo10-MinuteWellnessTips.We'reheretodaywithDr.TrevorCateswhowasthefirstwomanlicensedasanaturopathicdoctorinthestateofCalifornia,andshewasappointedbyformergovernorArnoldSchwarzeneggertoCalifornia'sBureauofNaturopathicMedicineAdvisoryCouncil.She'salsoknownas"TheSpaDoctor."Dr.Catesseespatientsatworld-renownedspasandinherParkCity,Utahprivatepracticewithafocusonanti-aging,hormonebalanceandglowingskin.ShehasahitiTunespodcastcalled"TheSpaDoctor:SecretstoSmart,SexyandStrong"andshe'sherewithustodaytosharehertips.Dr.Cates,welcometo10-minuteWellnessTips.

Dr.CatesHiBrad,it'sgreattobehere.

Brad: Well,it'sgreattohaveyou.Asyouknow,thenumberonequestionwewanttoaskyouis:whatisthenumberonethingthatpeoplecandotomaximizetheirhealthandwellnessrightnow?

Dr.CatesWell,Iwouldsaythenumberonethingistoreallyfocusondecreasinginflammation.Inflammationleadstosomanydifferentchronicdiseasesandhealthproblemsymptoms,including-Iworkalotwithpeoplewithskinproblems,anditcreatesskininflammation.SoIthinkit'sreallyimportantthatwefocusondecreasinginflammationsowecanhaveoptimalhealth.

Brad: Yeah,Iagreewiththat,andit'ssomethingthatIhearalotabout.Formostfolks,whentheyhearinflammationtheyprobablythinkofjustthevisibletypesofinflammation-whentheygetsomethingontheirskin,whentheygethidesorbumpsorsomethingelse.Canyoutellmethedifference,oristhere,betweentheinflammationthatisreadilynoticeableandtheinflammationthatoccursinsideyourbodyandhowthatmatters?

Dr.CatesYeah,andIreallydowantpeopletofocusontheinflammationthat'soccurringinsidethebodybecauseyes,wecangetabeestingoracutandthosecanleadtoinflammation.Acuteinfectioncanleadtoinflammation.However,it'sreallythatinflammationontheinsidethatcreatesthebiggestproblemswithourhealth,sothat'swhatIwanttofocuson.

Brad: Okay,canyougivemeanexampleofinternalinflammation,thecausesofit,thentheeffectsandthewaystogetridofit?

Dr.CatesYeah,absolutely.Alotofinflammationstemsfromourdigestivetract.Ourdigestionissoimportantandsoifourdigestivetractbecomesmorepermeablethanitshouldbe-andthat'ssometimescalled"leakygutsyndrome"-thenwestartabsorbingthesefoodparticlesthroughthethingswe'reeating.Evenifwe'retryingtoeatthebestfoodsontheplanet,if

we'vegotthatgutinflammationthentheseparticlescanslipthroughandcreateanimmunereactionandinflammationthroughoutthebody.ThatinflammationcanleadtoanumberofsymptomsandsomeofthethingsthatItalkedabout.Butalsothingsthatwedon'teventhinkaboutlikeweightgain,andfatigueandbrainfogandthingslikethat.Wedon'teven,sometimes,thinkaboutthoseintermsofinflammation.Butitcanbetherootofsomanyproblems.

AsanaturopathicphysicianI'malwaystryingtofindtheunderlyingcauseofaperson'shealthproblembecauseIdon'tthinkweshouldbesuppressingsymptoms.They'reasignthatthebodyisoutofbalancesowewanttoaddressthoseunderlyingcauseswithamorenaturalapproachinsteadofsuppressingthem.Whenwedothat,whenweaddresstheunderlyingcause-andthebiggestoneIfindisinflammation-whenweaddressthat,wereallygivethebodyachancetorestorehealthfromtheinsideout.

Brad: It'sremarkablewhatthebodycandowhenyouresetittoitsnaturalstateanditwantstobehealthy.Youbringupthatsomeofthesymptomscouldbeweightgain,fatigue,brainfog,sopeoplearetired,theirheadisnotclearandiftheydon'tunderstandthatit'sinflammationcausingthattheysimplydrinkmorecoffeeordrinkenergydrinksordodietsthatmaynotbehealthyforthem.Iffolkshavesomeofthesesymptomsandtheydon'tknowwhetherthey'reinflamedornot,arethereteststhattheycandoinordertodetermineinflammationinthebody?

Dr.CatesYeah,ImeanIthinkalotofitwecanfigureoutbasedonsymptoms.Butsometimespeopledon'tevenhavesymptomsandthey'vegotinflammationgoingon.Withmypatients,Irecommendregularblood-worktofigureoutifthereareinflammatorymarkers.OneofthemisHSCRP.It'sahigh-sensitivityCRP.It'saninflammatorymarker.Thereareotherthingsthatleadtoinflammationandthosecanbesignsthatinflammationisgoingoninthebody.Therearedifferentmarkersthatwecanlookatlikeifsomeone'sbloodsugarishigh,iftheirliverandkidneyfunctionisoutofbalance,iftheirhormonesareoutofbalance,allofthesethingscanimpactthatinflammatoryresponse.

Brad: Okay,andthenifyoudodetermine,let'ssayit'sapatientofyours,issufferingfrom,let'sstickwithinternalinflammation,whatcantheydotobringitdown?Imean,it'snotassimpleastakinganibuprofenorsomethinglikethat,isit?

Dr.CatesNo,andagain,thatwouldbeasuppressive.JustlikeIwouldn'tgiveamedicationtosuppressasymptom,I'malsonotgoingtogiveanherbtosuppressasymptom.Iwanttoaddresstheissue.Alotofitstemsfromthefoodsthatweeat.Alotofthefoodsthataretypicallyeaten,themajorityofourdiets,arepro-inflammatoryfoods.Sothefirstthingwouldbetostartoffwiththosefoodsthatcreateinflammation.Thosewouldbethingslikedairyproducts,processedfoods-especiallythosecontaininghydrogenatedoils-alsosugarisareallybigone,andthenanythingthatcontainspesticidesorotherenvironmentaltoxins,likeifwe'regettingnon-organicmeatsorwe'regettingnon-organicproduce,we'regoingtobeexposedto

alotmoretoxins,ifwe'renotfilteringourwater.Thosearethekindofthingsthataregoingto,onadailybasis,leadtothisinflammation,createmoreandmoreinflammation.

Brad: Thatmakesalotofsense.Soalotofitstarts,really,withdietandlifestyle.Isthatcorrect?

Dr.CatesYeah,somuch.Thefoodsthatweeat-theonesthatImentionedaresokeyinthatandtheycanreallyjusttriggerthiswholeline-upofinflammatoryresponses.Evenjustasmallamountcancreateproblems.Thenalsoifpeoplehavefoodsensitivities,thosecantriggerinflammation.Thecommononesthatwehearaboutareglutenanddairy,eggs,soy-thosearesomeofthecommonones.But,youknow,alotofushaveproblemswiththosefoodsanyway,andthenifsomebodyhasasensitivityontopofit,thenitcreatesevenmoreinflammation.

Brad: Thatisremarkable,andinmyexperience,it'sunder-diagnosedintraditionalmedicine.IknowwiththeGeneralPractitionersI'vehadinmylifehavenever,evertalkedaboutinflammationunlessmaybeIsprainedakneeanditwasinflamed.Doyoufindthatgoingaftertherootcausesandinflammationastheprimaryculpritisoverlookedintheverytraditional,GeneralPractitionersoutthere?

Dr.CatesYeah,andIthinklikewhatyouweretalkingabout-externalversusinternalinflammation-alotofitisfocusedonexternalinflammation.Likesomebodyhaspsoriasisoreczema,thenthey'regivensteroidstodecreasethatinflammationontheoutside.Yeah,itcandecreasethatinflammation,butyou'renotaddressingthatinternalinflammation,soyou'renotaddressingtherootcauseofthatsopeoplewilljustcontinuetohavehealthproblems.Itmaynotmanifestintheskinanymore.Itmightgoevendeeperandcreateotherchronicdiseases.

But,yeah,addressingtheinflammationinthiswayisnotwhatmostconventionaldoctorswoulddo.Theymightdecreaseinflammationbygivingthoseprescriptionmedications,butthat'snotreallyhelping.It'snotreallyfixingtheproblem.

Brad: Right.Now,dependingonthesituation-let'ssayjustamoderatecaseofinternalinflammation-ifsomebodystartstofollowtherightnutrition,diet,etc.planthatyouprescribetoyourpatients,howlongdoesittypicallytakeforpeopletostartseeingresult?

Dr.CatesOhmygosh.Peoplecanstartnoticingadifferencerightaway.Iftheystarttakingthesethingsoutoftheirdietandtheystartputtinginnutrient-densebalancedfoods,theycanstartnoticingadifferencewithin24,48hours.Ofcourse,itdependsonwhattheirsymptomscurrentlyarebutsometimesit'sjustamatteroftheirmoods.Sometimespeoplearelike,"Wow.Ijusthavemoreenergy."Or"Ifeelmoreoptimistic.Idon'tfeelsodown."

Brad: That'sgreat.Well,IcandefinitelytellthedifferenceinmylifewhenIchangetoamuchhealthierwayofliving.Dr.Cates,thishasbeenfantasticandveryinformative.Iffolkswanttolearnmoreaboutyou,andwhatyoudo,whatyouofferinyourpodcast,etcetera,wherecantheygotofindmoreinformation?

Dr.CatesWell,theycangotomywebsite.It'sdrtrevorcates.com.

Brad: Perfect.Tillnexttime,thankyouforjoiningmeDr.Cates.Iappreciateit.

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Kusha Karvandi

“Align Your Body’s Internal GPS For Optimal Wellness”

BradCostanzo: Hi.ThisisBradfrom10MinuteTipsforHealthandWellness,andtodayI'minterviewingKushaKarvandifromZ-HealthEducation.Kushaisahighly-certifiedphysicaltrainer,expertinhealth,wellness,physicalfitness.Infact,he'sbeenhelpingphysicaltrainersgetbetterresultsfortheirclientsusingsomeoftheinnovativestrategiesthatyou'regoingtoheartoday.

HeisthebestsellingauthorofNutriscribeandthehostofExerscribeRadio.Hebelievesinasystemicapproachtounderstandingthewaythebodyfunctionsandworkstogetthebestresults,whetherit'sforoverallhealthandwellnessorforhigh-performancephysicalfitnessandathletics.Let'sgetintoit.Kusha,thankyouforstoppingbytoday.

KushaKarvandi: Thanksforhavingme,Brad.

BradCostanzo: Absolutely.Let'sjumprightonintothis.Kusha,I'veknownyouforawhileandIknowthatyouhaveawiderangeofexpertisewhenitcomestohealthandfitness,butI'dliketoknowthesinglebestthingthatyou'drecommendpeopledoformaximumhealthbenefitsrightnow.

KushaKarvandi: Yeah.Definitely.It'sfunny.I'vehadsuchawidediversityofclients.People,menandwomenfrom20allthewayto60-plusthroughouttheyears,butthemostsalientpointwhenitcomestohealthandfitnessgoalsalwaysseemstobebodyrecomposition.Ultimately,that'swhateverybodywantstoachieve.Moremuscle,lessfat,right?That'swhateverybodywants.

WhenIthinkaboutwhat'sthesimplestthingthatsomebodycando,eventhoughthebodyisobviouslyverycomplex,thesimplethingisreallytolookatneurology.I'mgoingtoteachasimpletricktoday,asimplebiohackthatwillhelpactuallyinfluenceyourhormonesformoremuscleandlessfat.Beforewegetintothatfirst,letmeexplainananalogythatexplainsreallyhowthebodyworks.Thebraingovernsallofyourhormones,soyourhormonesarepartofthissysteminyourbodyknownastheendocrinesystem.Yourendocrinesystem,whichproducesmuscle-buildinghormonesandfat-burninghormonesistoldexactlywhattodobyyournervoussystem,byyourbrain.

Unfortunately,alotoftrainersandcoaches,theyneglectneurologyandneurosciencebecausetheymaynotunderstanditorthey'vebeensomyopicallyfocusedonbiomechanics,andthat'sonlyonesystem.ThebrainislikeaGPSunit.It'salwaystryingtocreateaclearmapofwherethebodyisrelativetospaceandtime.Ithastogetinformationfromthreesatellitesourcesin

ordertocreatethatclearmap.Ithastogetinformationfromyourvisionsystem,numberone,yourvestibularsystem,whichisyourinnerear,balancesystem,that'snumbertwo.Yourthirdsystemisyourproprioceptivesystem,whichisyourmusclesandyourjoints,yourbody.

Youthirdtier,thatproprioceptivesystem,iswhatalltrainersfocuson.That'sthebiomechanicalmodelwhenpeoplearethinkingwhat'sthebestwaytoachieveresults.Theyimmediatelyalwaysfocusonthebody.Theythinkofthatlocalizedarea.Alotofresultsmayactuallybeneurologicallyderived.Forinstance,ifIhaveaclientthat'sstuckornothingresultswhenitcomestomuscletoneorbodyfatreduction,oneofthefirstplacesIlookatisvisionorinnerearbalance.Becauseifyourbrainisnotgettinggoodinformationfromyoureyesorfromyourinnerear,whichiscommonintoday'sdayandagewhenwe'resittingatadeskalldaylookingatacomputerscreenallday,thenyourbraincreatesablurrymapofwherethebodyisrelativetospaceandtime.

Theconsequencesofthatblurrymatharepain,tightness,decreasedstrength,increasedbodyfatstoringhormones,anddecreasedmusclemass.Thegoalis,whenItakeanapproachwithaclient,mygoalistoincreasetheclarityofthatso-calledmap.Itrytogetbetterinformationtothebrain.Sincethevisionissoimportantforyourbraintodoitsjobofsafetyandprediction,alotoftimesIgostraighttovision.WhatI'dliketodoisshareatip,asimpleexercisethatanyonecandofromanywhere,tohelpincreasetheclarityofthebrain'smap.

Whatyouwanttodofirstisestablishabaseline.Inordertotesttheefficacyofthisdrill,youhavetohaveabaselinetest.WhatIwantyoutodoisfirstdoastandingtoetouchtotestyourhamstringflexibility.Formostpeople,you'regoingtoberelativelystiff.You'regoingtofeelthetightnessinyourhamstrings,buttheideaisthatyou'regoingtoassesshowfaryoucangosowecanreassessandseewhatthisdrilldoesforyouorwhatvariationofthedrillworksbestforyou.

Onceyou'veestablishedthatbaseline,whatyou'lldoisyou'llhavebotharmsoutinfrontofyouandyou'regoingtohaveyourindexfingerinfrontofyou,andyou'regoingtohaveonearmisgoingtobepositioned,yourleftarmisgoingtobepositionedrightinfrontoftheleftshoulder,andtherightarmisactuallygoingtobepositionedsothatyourindexfingerisrightinfrontofyournose.

Whatyou'regoingtobedoingisyouwanttomakesureyou'reseatedstraightupandyou'regoingtoactuallywithoutmovingyourhead,you'regoingtotrackyourrightindexfingerabout6to12inchesout.It'sgoingtogotowardsyourrightshoulder.You'regoingtobetrackingthatrightindexfingertowardstheright,andthenonceyoumakeitouttoabout12inchestoyourright,you'reimmediatelygoingtoswitchyoureyestoyourleftfinger.Thesearetwodrillsinone,essentially.Whatwe'retryingtodohereiswe'retryingtogettheeyestoactivelysmoothlypursueyourrightindexfingerandthenafterit'sreachedaboutyourshoulderwidth,you'reimmediatelygoingtoshiftyourgazeasfastasyoucanontothetargetontheleft,whichisyourleftindexfinger.

Neurologically,whatwe'redoingiswe'retryingtooverstimulateonesideofthebrain,whichwillbeyourrighthemisphere.Foralotofpeople,whatyou'llfindisthatifyou'rehavingissueswithbodyfatreductionorstrengthormuscletone,it'smostlikelybecausesomeareaofthebrainisbeinginhibitedandit'snotgettingenoughactivation.Ifwecanoverloaditwithactivation,especiallyfromapowerfulsourceliketheeye,thatcanstarttorecalibrateandresynchronizethebodysothateverythingelseyoudowithyournutritionandwithyourstrengthtrainingcouldbecomemoreeffective.

Notonlywillitaffectbodycompositionbutoverallhealthingeneral.Painreduction,tightness.Ifsomebody'sbeenfoamrollingandstretchingeverydayandnotreallyseeinglong-termresults,it'sprobablybecausethebrain'sthreatlevelisveryhighanditneedstobereducedbygivingitgoodinformationwiththeeyes.ThebeautyiswhenyoustartunderstandingsomeoftheneurologyandtheneurosciencethatweteachthroughZ-Health,ithelpsexplainalotaroundwhyothersystemsmaybefallshortorwhytheyonlyworksometimes,andithelpsyouunderstandwhysomesystemsmaywork.

Whensomepeople,especiallyit'sfunny,Italktoalotoftrainersovertheyearsandthey'llswearbysomesystem.They'llsay,"Mysystemworks,whatIdoworks."WhatIalwayswanttoknowishowmanydozensofclientshaveleftyouthatitdidn'tworkfor.Itworksfortheselectivefewclientsthatyouhavenow.Whentheysay,"Ohyeah,itworksforallmyclients."Yeah,itworksforalltheclientsthatyouhavenowbutyou'veselectivelypickedthoseclientswithoutreallyrealizingit.

BradCostanzo: Right.Youmentionedthatthisaffectsthebody'shormones.Canyouexplainthatinalittlemoredetail?

KushaKarvandi: Yeah.Exactly.Yourbrain,ithasthisso-calledthreatbucket,andthisiswhereallofyourstressorswillaccumulate.Mentalstressors,posturalstressors,digestivestressors.Everythinggoesintothisthreatbucket.Onceitreachesacertainthreshold,youwillgetspillover,andthatspilloverwillmanifestaspain,tightness,butitwillalsomanifestasyourhomes,yourfat-storinghormonesandmusclecatabolizinghormoneswillgoup.You'lllosemoremuscleandyou'llgainmorebodyfatasaresultofthebrain'sthreatlevelbeingtoohigh.

Theonlywaytobringthebrain'sthreatlevelbackdownistogivethebraingoodinformationtoreduceitsthreats.Becauseremember,yourbrain'snumberonejobissafetyandpredictionofthebodyandhowthebody'sorientedandwhereit'smoving.Givinggoodinformationthroughtheeyesandyoureyeorevendoingsomestuffwiththebodyintermsofjointmobilitycanhaveaveryprofoundeffectonthebrain'sinfluenceonyourendocrinesystem,whichwetalkedaboutearlier.It'syourhormonemanagementsystem.

BradCostanzo: Okay.That'sexcellent.ThewayIseeitisthatthesetools,andtheeyeexercise,andI'mspeakingasapersonwho'sgonethroughthiswithyou,actuallygonethroughthetrainingandseeingtheresultsdirectly.Youdoalotofotherthingsthatmanybystandersmightthinkwhatishedoingthatdoesn'tlooklikephysicaltraining?Thatdoesn'tlooklike

makingthepersonsweat,andoverloadtheirsystems,butwhatyou'redoingarelittletweaks.Iliketosaythatbigdoorsswingonlittlehingesandyouareadjustingthosehingessothatthosedoorsswingsmoother.

It'snotjustphysicalfitnessbutit'soverallhealth.Ilikeyourapproachtothat.Isthereanythingelseyou'dliketoexpanduponregardingthisexpertiseorwhatyoudospecificallyatZ-Healththatmakesyoustandout?

KushaKarvandi: Yeah.Alotofitisjusttheassessmentapproach.It'sveryreiterative.Ourprocessisthatyouhavetoconstantlyassessandreassesstoseewhatspecificdrillsaregoingtobebestforthatindividual,becauseeverybodyisdifferentandeverybody'sbrainisinherentlydifferent.Youhavetobeabletoindividualizeaprogramforyourself,whetherit'sexercise,nutrition,nomatterwhatitis,theyhavetobeindividualizedbasedonaseriesofassessmentsanddrills.

BradCostanzo: Right.Z-Healthworkswithbothindividualconsumersandtrainers,aswell.Isthatcorrect?Youhaveprogramsforboth,whetherit'safitnesstrainerlookingtoaddskillsandcertificationstowhattheydowiththeirclients,butalsoindividualclients,youhaveavarietyofresourcesforthemthattheycanexplorethisfurther.AmIright?

KushaKarvandi: Correct.Yeah.Forthecertification,forprofessionalcertification,Z-Healthoffersover10courses,whichareeasefourdays.They'revery,veryin-depth,muchmorein-depthandcomprehensivethanyouraverageonlinecertificationthattrainersaregetting.Thenforthegeneralpublic,theyhavesimpleproductsthatareveryeffective,suchthevisiongymandthebalancegymandthesoon-to-bestrengthgym.Thesearethingsthatreallyhelppeople,likeIsaid,reoptimizetheirneurology,theneuroscience,theirvisionsystemandtheirinnerearbalancesystemsothattheirhormonescangetincheckandtheirstrengthcanbeincheck.

BradCostanzo: That'sexcellent,andjustaboutdoesitforourtimetoday,butKusha,you'vedoneanamazingjobofexplainingaveryinnovativeanduniqueapproachtohealthandwellnessthatisproventowork,whetheryourgoalsarebodyrecompositionoroverallhealth,hormonalbalance,stressreduction,etcetera.ThroughyourtoolsandthetoolsatZ-HealthEducation,whichareavailabletobothphysicaltrainersandindividuals.IencourageyoutocheckouttheresourcesavailablefromKusha,Z-Health,andtheNetworkofHealthTipsthatwehavehereforyou.

Thankyouverymuchforyourtime,Iappreciateyou,andhere'stobetterhealth.

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Dr. Thaddeus Gala

How To Measure & Reduce Your Inflammation With A Simple Test

Brad: Hello.Thisis10-MinuteTipsforMaximumHealth.Today,I'mtalkingwithDr.ThaddeusGala.Dr.Galaandhisteamhelpclientsreversechronichealthissuesinonetoeightmonthswhileconcurrentlyreducingorcompletelyeliminatingallprescriptionmedications.He'shelpedover2,500clients,includingpublishedresearchonreversingendocrinedisorders.

He'sbeenfeaturedonNBC,CBS,andisaskedasthekeynotespeakerathospitalsandmedicalteachingfacilities.Heissoughtforthird-partypeer-reviewingofmedicalresearchpriortopublication.HeisthefounderandmedicaldirectorofCompleteCare.Dr.Galaisonzeromedicationsandisatop25%ironmanfinisher.

Withthatsaid,Dr.Gala,welcometothe10-MinuteTipsforHealthandWellness.

Dr.GalaWell,thankyou,Brad.Thatisgreat.I'mgladtobehereandhopefullywecansharesomegoodinformationwithyourlisteners.

Brad: Yeah,Iagree.It'salwaysfuntospeakwithsomebodywithyourlevelofexperienceandreallydrilldownwhatthemostimportantthingsthatpeoplecanbedoingformaximumhealthandwellness.

Thatbeingsaid,whatisthenumberonethingyourecommendforexactlythat,maximumhealthandwellness?

Dr.GalaTheonethingIrecommendformaximumhealthandwellnesstomypatients,andpeopleingeneral,isthisveryspecificlabtest.Thisonelabtesthasbeenshowntoactuallybeapredictoroffuturechronicdisease,agingprocess,weightgain,Alzheimer's,diabetes,etc.

Thisonespecificlabtestandit'sbeenaroundforabout12or15years.It'sreallygainingsomesteam.There'sonelabtestcalled"hs-CRP."It'soneofthebestpredictorsoffuturehealthandmonitoringthatandreallysetsyouupforyearstocomeandhavingahealthy,high-qualitylife.

Brad: hs-CRP.Okay.That'sinteresting.Whatcanyoutellmeaboutthat?Whatdoesitdo?Whatkindoftestisit?Whatresultdoesitgiveyouinordertohelppredict--

Dr.Galahs-CRP.There'sadifference,forthosewhoarelistening,youwanttomakesurethat'shs-CRP.NotjustregularCRP.hs-CRPstandsforhighlysensitiveC-reactiveprotein.Itmeasures

yourbody'sinflammation.Mostofusthinkofinflammationlikewhenwesprainourankleanditswellsup.That'sacuteinflammation.hs-CRPtestisyoursub-clinicaloryourbaselineinflammation.

Thisbaselineinflammation,wenowknow,isoneofthemaindriversofchronicdisease,chronicpain,autoimmuneissues,heartdisease,cancer,etc.Peoplewiththelowestinflammationandlongesttimehavethebesthealthoutcomesoverthelongterm.It'sasimplebloodtest.It'stypicallyanywhere,dependingonyourregion,anywherefrom$20to$75,dependingonyourstateandcity.It'sasimplebloodtest.Youdon'thaveanyfasting,yougoandyoucanhaveitdone.

Researchactuallyshowsthathaving...Well,twothings,numberone,weknownowthatcholesterol,normalcholesterol,reallyisn'tthatbestindicatorforhealthbecausehalfofheartattacksoccurredwithpeoplewithnormalcholesterol.Thiswasdiscoveredforinflammationlinkbecauseweknownowthathavingalowcholesterolbuthighinflammationisactuallymuchworseforyourhealththanhavinghighcholesterolandlowinflammation.

IapologizeifIjustsaidthatbackwards.Theoverallbeingthatweknowcholesterolisn'tthatbestpredictorforheartdiseaseandweknowthathavinghighinflammationisamuchbetterpredictoroffuturecardiovasculareventsaswellasoverallmorbiditiesandmortalities.Weknowthatgettingyourinflammationdownisreallythebestindicator.

Thenextquestionpeopletypicallyhaveis:wheredoesinflammationcomefrom?Well,itcomesfromalotofthingsandtypicallyallthethingsthatweknowarehealthybutit'sagreattoolssoyoucanreallyassesswhereyou'reatinyourhealthcontinuuminwhichdirectionyou'regoing.

Someofthecommonthingsthatcauseinflammationwouldbeofcourse,thebigonesandtheobviousones,wouldbesmoking,notexercising,anddietfullofjunk.Ofcourse,thethingstoreverseandwillreducetheinflammationarethere'sspecificsupplementsthatwillhelpwiththatsuchasfishoil,VitaminD,there'sahandfulofotheronesaswellasweknowthatspecificfoodscanincreaseinflammation.Someofthebest,biggestinflammatoryfoodswouldbecuttingbackandreducinggrains,seeds,legumes,lentils,beans,anddairyproducts.Thosearetypicalthebigones,aswellasrefinedvegetableoils.ThosewouldbethebigonesthatItypicallyrecommendthatpeoplestartcuttingbackontheirdiet.Youcantypicallymonitorthatwiththehs-CRPtest.

Brad: Thatisreallyfascinating.Alotofthatiscounterintuitivetowhatalotofpeoplehavebeentaughtovertheyears,tellingfolksgrainsaregood,getyourhealthydoseofgrainsandbeansandwhatnotandallthese"healthy"vegetableoilslikecanolaoils,andalloftheseothertypes,whichI'veheardcanactuallyincreasetheinflammation.Butyou'resayingthatthisiscountertotypicalpublishedhealthknowledge.

Dr.GalaAbsolutely.Weknowthatabout72%ofourcalories,inAmerica,contributetoinflammation,meaningthat72%ofwhatpeopleputintheirmouthsleadstoinflammationandleadstothechronicdiseaseprocess.

Imean,Ihadaclientthatwasfollowingthroughwithoneofourcoachingprograms.Shewasdoingsomeoftheselifestylemodificationsandsomeofthesechangesandshe'sbeendoingthatforaboutamonth.Shewentfrombarelybeingabletowalk,becauseshehadsomuchchronicpainsandsomuchinflammation,andwithinonemonth,shenotonlylost11poundsbutshewasalreadybacktodancing.Notjustwalking,butdancing.

Thisisaladythathadbeenupformonthsandit'sbeenextremelydifficultforhertowalk.Iknowwhenshefirstcameinmyoffice,shehaddifficultygettingupandoutofthechairduringherconsultation.Shesawmejusttheotherday,sheactuallygrabbedmyhandandsheactuallykissedmyhandandsaid,"Thankyouforgivingmemylifeback."It'swonderfultoseethat.

Itcanhappenthatfastwhenpeoplestartcuttingouttheinflammatoryfoods,toxins,thementalstress,allthesethingsthatweknowcauseinflammation.Youstartgettingthatdown,youcanseesomedramaticresultsinanywherefromacoupleofweekstoacoupleofmonths.That'showweareabletohelppeoplegetofftheirbloodpressure,diabeticmedications,theirchronicpain,fibromyalgia,headaches,etc.

Brad: Thatreallyisremarkable.Ican'timaginethefeelingthatgivesyouwhensomebodythanksyouforgivingtheirlifeback.Itprobablymakesallthehardworkyou'vedonereallyworthit.Whataresomeofthebiggeststumblingblocksthatpeoplehavewhentryingtohavealifestylethatdecreasesinflammation.Isthereanythingpeopleneedtobeawareof?

Dr.GalaThebiggeststumblingblockthatIseeisthatpeople...It'sacoupleofthings.Numberone,thatwouldbethatpeoplethinktheyhavetodoallornone.Whathappensispeoplethinktheyhavetodoallornoneandwhentheyslipuportheygobackwards,theyfeellikeafterthrowingthetowelandtheyjustsay,"Ican'tdoanyofitsoI'mnotgoingtodoit,"or"Ican'tdosomeofitsoI'mnotgoingtodoanyofit."

Actually,justyesterday,Ihadafollow-upwithapatient.ShewenttoHawaiiforaweekandwhenshecamebackandshehadherfollow-upappointment,shesaid,"Itwasreallypowerful.BecauseIwasdoingsowellandIwasinHawaiiandIdeviated.Istartedgettingsomemoreinflammatoryfoods.Evenwithinthatweek,Istartednoticingmoresubtleswelling,someofmychronicpainsstartedcomingback,Istartedgaininginweight.Butitwasenough.Whenshecameback,shecleanedupherdiet,shestartedmakingafewchangesandshewasrightbacktofeelinggreatagain.

I'dsaythebiggeststumblingblockispeoplethinkthattheyhavetodoallornone.Iwouldreallyencouragepeopletofocusonmakingafewstridesandimprovementsthatyoucan.Startingwiththatandfeelinggoodaboutthosesuccessesandstartseeingsomeimprovementsandstartseeingtheweightloss,theenergyimprovements,youcanstarthavinganormallife

again,andfeelgoodaboutthosechanges,andrealizethosechangesareprocess.It'snotanevent.Thatwouldbethebiggestone.

ThesecondoneIwouldseeispeopletendtominimizetheirhealthorwhatthey'reactuallydoing.Isayalotofpeoplethink,"Oh,well,I'mprettyhealthy,"andtheyminimizeitbecausetheyreallydon'twanttomakesomechangesorreallyadmitthattheyhavesomeareasforimprovement.Whatthatdoesismentallysabotagesthemandtheystayoutofmedications,theystaysick.

Iwouldsaythosetwothings.Oneisrealizingthat,yeah,thesearegoingtotakesomechanges,andsecondly,itdoesn'thavetobealotofchanges,juststartseeingimprovements.

Brad: Dr.Gala,thishasbeenreally,reallyinformative.Ithinkalotofpeopleneglecttakingcareoftheirhealthandneglectlookingatinflammationasthemainsourceofalotoftheseproblems.Thankyouforsharingthisaswellasthelabtestyousaidthatfolkscouldgetin.Thatwasthehs-CRP,isthatcorrect?

Dr.GalaCorrect.hs-CRP.Thatreallyisthebigdrivernow.Thehs-CRPisoneofalotofinflammatorytests,butit'soneofthebestoneswehave.Yes,understandingtheinflammationconcept,absolutely.

Brad: That'sgreat.Wherecanpeoplegetmoreinformationfromyouiftheywanttoreachoutandcontactyou?

Dr.GalaSure.Ifpeoplewantmoreinformation,theycangotodrthadgala.com.There'sactuallyaninflammatorytestontheretofigureoutifyou'reinflamedornot.There'salotofinterviewsfromotherexpertsanddownloadsandpreviewsourcesthatpeoplecancheckoutandstartontheirjourneytowardsanti-inflammatory,healthyweight,highenergylife,alottheinformationonthere.

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Dr. Srini Pillay

A Harvard Brain Scientist’s 5-Step CIRCA Formula To Overcome Stress And Burnout

Bob: ThisisBobSerlingfor10-MinuteTipsforMaximumHealth.TodayI'mtalkingwithDr.SriniPillay.Dr.PillayisanMD,anassistantclinicalprofessoratHarvardMedicalSchool,andthefounderandCEOoftheNeuroBusinessGroup.Hiscuttingedgecompanyisdedicatedtoenhancinghumanpossibilityandpotential,aswellasteachingpeoplehowtolivehappierandmoreproductivelives,basedonthemostrecentresearchfrompsychologyandbrainscience.

Regardedasoneoftheworld'sleadingexpertsonburnout,stress,andanxiety,he'beenfeaturedinCosmopolitan,MarthaStewartWholeLiving,TheNewYorkTimes,ForbesMagazine,Investor'sBusinessDaily,andmanyothermediaoutlets.Dr.PillayalsowritesfortheHoppingtonPostandtheHarvardBusinessReview.I'mverypleasedtohavehimsharehiscuttingedgewisdomwithustoday.WelcomeSrini.

Dr.Pillay:Bob,thankyousomuchforhavingme.

Bob: Thankyoufortakingthetimetoday.Myquestionforyouis,what'sthesinglebestthingyou'drecommendpeopledoformaximumhealthbenefitsrightnow?

Dr.Pillay:TherearesomanydifferentthingsthatIthinkwecandoformaximumhealthbenefits.Thefirstthingthatcomestomindwhenyoumentionthatisreducestress.I'lltellyouwhyIthinkaboutthat.I'malittlebiased,becausemybackgroundisinpsychiatry,brainimaging,andanxiety,soI'veseenalotofpeoplechangethequalityoftheirlivesbyfiguringouthowtomanagetheiranxiety.

Bythesametoken,beingadoctor,whenyoulookatthecausesofmajormedicalillnesses,whetherit'scancer,whetherit'sinflammatorydisorders,whetherit'sinfections,whetherit'saweightproblem,regardlessofwhattheproblemis,stressalwaysfeaturesinthetop10causesofthatparticularcategory.Iwouldevengooutonalimbandsay,"Idon'tknowanythingelsethatfeaturesinthetopcausesasmuchasstressdoes,acrosstheentirespectrumofmedicalillnesses."

Frommyperspective,learninghowtomanageyourstressandhavingsomeimportanttools[inaudible00:02:15]inorderto[inaudible00:02:17]youranxietyisreallyhelpful.OneofthethingsIwouldlovetosharewithpeopletodayishowyoucandothisinafairlyconcreteway,bychangingthebloodflowinyourbrain.

Bob:That'sgreat.Yeah,I'dlovetohearthat.

Dr.Pillay:Sure.Thebasicideahereisthatwhenyouareanxious,orwhenyou'reafraid,whenyou'refeelinglikeyou'reunderthreat,orwhenstressistakingover,there'sapartofyourbrain,whichistheanxietycenteronthebrain,alsocalledamygdala,thatreceivealotofbloodflow.Asaresultofthis,thispartofthebraingetsactivated.Oneofthethingsweknowisthatbecausetheamygdalaortheanxietycenterisconnectedtothethinkingbrain.

Whenyoustartgettingtheseearthquakesintheamygdala,itactuallystartstoimpactwhat'sgoingoninthethinkingbrain,becauseit'sconnecteddirectly.Asaresultofthat,it'sdifficulttomakedecisions,youfeellikeyou'rehittingawallinyourdecisionmaking,andyou'reactuallyaffectingtherestofyourbodaswell.Inadditiontotheamygdalabeingconnectedtoyourthinkingbrain,it'salsoconnectedtotherestofyourbody,becauseimpulsescangodownintoprettymucheverywhereinyourbody.

Forthisreason,learninghowtomanagetheanxietythatimpactsyouamygdalaisincrediblyimportant.Howdoyoudothis?Extensiveresearchisactuallylookedat.Howcanwetakethisbloodflowthat'sgoingtotheanxietycenterandmoveittowhereweneedit?Moveittothethinkingbrain,sowecanmakebetterdecisions,moveittothethinkingbrain,sothatwecanfindcreativewaysoutofthesituationsthatwe'restuckin.Howdoyoumoveitawayfromtheanxietybrain,backintothefrontalcortex,whereyoucanactuallyassessrisksproperly,andthinkmoreclearly?

Alotofthisaffectsnotjustwhat'sgoingon,asIsaid,inthefrontallobe,buttherestofyourphysiologyaswell,becausetheheartandbrainarealsoconnected,andthegutandbrainarealsoconnected.Bychangingwhat'sgoingonintheanxietycenterinthebrain,youcanchangewhat'sgoingoninvitalorgansinyourbody,suchastheheartandthegutaswell.Thenextquestionsis,whatdoyoudo?Howdoyouactuallychangewhat'sgoingoninthebloodflowintheamygdala?

I'vecomeupwitha5-stepprocess,whichisgoingtosoundreallysimple.I'vedonebrainimagingresearchfor17years,haveactuallyseenpatientsthroughoutthattime.I'vereallygonethroughtheresearchabreastwiththeresearch.WhatIwanttosaytopeopleisknowthatwhatyou'regoingtobegettingnowsoundsimple,butit'sactuallybasedonextensiveresearch.Eachofthese5stepshasalotofdatabackingituptoshowthatitcanactuallywork.I'vetriedtheseaswellonalotofpeople,onthousandsofpeoplereally,inworkshopsettingsandindividualsettings,andpeoplefindthisincrediblyhelpful.Let'sjustgettoit.

ThemnemonicisCIRCA.WhatCIRCAstandsfor...Ihopepeoplearegettingoutapieceofpaperandapen,andwritingthisdown.TheCisforchunking.I'llexplaineachofthisinaminute.TheIisforignoreyourthoughts.TheRisforrealitycheck.TheCisforcontrolcheck,andtheAisforattentionshift.Nowletmetellyouwhateachofthesemeans.WhatI'dloveyoutodoisreallythinkingaboutthisintermsofyourselfinyourownlife.Foralloftheseparadigms,theframeworksarereallyhelpful,butthey'reonlyhelpfulifyouindividualizethemandmakethemrelevanttoyou.

Asyou'rewritingthisdown,you'llbethinkingyourself,"Howdoesthisapplytomeandwhatismyproblemandmymajorstresser?"and"HowamIgoingtoapplythisapproach,whetherit'sfinancial,whetherit'srelationshipstress,whetherit’s'workrelatedstress?"Regardlessofwhatthestressis,makeitrelevanttoyou.

Let'sgointoCforchunking.Cforchunkingisaprettycooltechniqueandit'sreallysimple.It'sbasically...Alotoftimestheanxietycenterisoverwhelmedbygetting,"IneedtomakemoneybecauseIneedtodo...Ineedtomake$100,000more.Ineedtomake$50,000more."You'rebrainfreaksout.Ifyourchunkdownwhatyourgoalis,andyouchunkdownwhatyouneed,andyousay,"Okay,whatcanIdointhenextweek?WhatcanIdointhenextmonth?"Chunkingthisdowntakesawaythisexcessivebloodflowthatyou'vegotintheanxietycenteronthebrain,anditsendsittowhereyouneedit.Thefirsttipthenisthatchunking,breakingdownyoubiggoalintosmallergoalscanactuallyhelpyoureduceyouranxietyandstressinthemoment.Youcandothisallineven5minutes,justtostartyourselfup.

TheI,whichisaboutignoringyourthoughtsormentalchatter.It'ssomethingthatyoumaynotthinkthathelpful,butactuallyalotofstudieshaveshownthatit'sincrediblyhelpful.Whenyou'refeelinganxiousofstressandyourheadisfilledwiththoughts,andyou'rethinking,"Man,Ijustcan'tstopthinkinghowamIgoingtopaymytaxes.WhatamIgoingtodoaboutthisrelationship?"HowamIgoingtomeetnextmonth'smortgage?"Regardlessofwhatthatis,ignoringyourmentalchatterandsimplyplacingyourbrainsattentionalflashlight,whichissimplytheattentionalcenterofthebrainonourbreath.Assimpleasthatsounds,andyoucanstartbydoingthatforaminute,andthengoupto5minutes,andthenideally,20minutes,twiceaday.

Ifyoudothis,youactuallywillchangetheactivationinyourbrain.Youwillhelpyoubrainbecomemorecreative.Studieshaveshownthatthiscanevenchangeyourbasicgeneticfunction.Ignoringthementalchatterandpracticing,placingyoubrain'sattentionalsystemonyourbreathisaveryusefulintervention,andoftenit'sparticularlyusefulforthatkindofanxietythatcomesoutoftheblue,thatyoucan'tevenidentifythecauseof.That’swhattheIstandsfor.

TheRwhichisrealitycheckisreally...Simplyrememberthatthistooshallpass,whichnowmaysoundreallyobvioustoyou.Youknowthatfeelingwhenyou'recaughtupinanxietyandyou'rethinking"HowamIgoingtodothis?HowamIgoingtoreachthistarget?HowamIgoingtocopewiththislossthatI'veexperienced?Rememberthatinlife,wegetsocaughtupinthingsthatweforgetthatmoments,thesehorriblemomentsaregoingtopass,andsimplyremindingyourbrainofthat,tellingyourbrainthatthismomentisgoingtopass.Immediatelystartstocomedown,anditimmediatelysendsbloodtowhereyouneedit.

Thefourthstepiscontrolcheck.ThisiswhereIliketotellpeoplethatthesimpleversionofthisistheserenityprayer,whichbasicallysays,"Figuretowhatyoucancontrol,figureoutwhatyoucannotcontrol"Whenyoucannotcontrolsomething,realizethatyougottogiveitup.Ithinkinlifewhatwetrytodoiswegetthiswholeoceanofproblems.Everyoneistryingtofigureout

"HowdoIcontroltheocean?HowdoIcontrolthesewaves?"Ratherthancontrollingtheoceanorcontrollingthewaves,whynotsurfthewaves?

Ithinkthatthatsimpledistinction,thedistinctionbetweenbeingthingsthatyoucancontrolandthingsthatyoucan'tcontrolwillallowyoutosurfthewavesiflifemuchmoreeffectively.Controlcheckisreallyaboutteachingyourbrainthatyouneedtogiveupthestuffthatyoucannotcontrol.

Thelastfactorisattentionshift.Really,whatthisis,isthatalotoftimes,thewaywe'rewirediswhensomethingisreachingyouout,andsomethingisstressingyou,yourbrainflashlightorattentiontendstogotoit.Allitseesisthreat.ItseesallthenegativestuffonTV,seesallthenegativestuffaboutyourself.Itfocusesontheself-hatred,itfocusesonthenegativequalitiesofothers.Ifyouleavethebraininthisdefaultstate,it'sjustgoingtokeepondoingthis.Youhavethepower,becauseyouhaveafrontalcortex.Yourprefrontalcortexisaverypowerfulpartofyourbrain.Youhavethepowertoredirectthisflashlightbackontothesolution.Thesimpleshift,movingfrombeingproblemfocusedtosolutionfocus,butasking,"Okay,thesituationsucks.Idon'tlikeit.HowdoIallowmyselftofigureoutasolution?"

Youdon'thavetoknowwhatthesolutionis.ThisiswhatIcallturningonthepossibilitybreak.Youdon'thavetoknowwhatthesolutionis.Youjusthavetogiveyourbrainpermissiontotelltheunconscious,yoursubconsciousbrainthatitneedstofiguresomethingout.Thismayjustsoundtheoretical,butthetruthiswhenyourbranisstuckunderthreat,itreallycan'tfigureanythingout.Youneedtoreleaseittobeabletotakethisflashlightandjustaskthequestion,"What'sthesolution?"

This5-stepprocesscalledCIRCA,whichisCisforchunking,breakdownyourgoalbytimeandphase.Iisforignoreyourmentalchatter,whichissimplyplaceyourattentionalflashlightonyourbreath.Risforrealitycheck,whichisrememberthistooshallpass.Cisforcontrolcheck,whichisidentify2thingsthatyoucannotcontrolandgivethemup,andfigureout2thingsthatareeasytocontrolandstartthere.ThentheAisattentionalshift,whichis,essentially,takeyourflashlightawayfromtheproblemtothesolution.

Justdoingthisabstractlyisnotwhereyou'regoingtogetthemostbangforthebuckreally.Whatyouneedtodoisyouneedtosay,"Okay.What'smyissue?Ifmyissueisfinancialandthat'sreallystressingmeout,letmebreakthisupintogoalsforthenext12months.Letmespend5minutesaday,doingthisthingaboutfocusingonmybreath,soIcancalmmybraindown.Letmerememberthatwhateverthestressis,it'sgoingtogoaway.LetmerememberthatrightnowIcan'treallycontrolhowmuchI'mbeingpaidbecauseIdon'twanttoleavemyjob,butIcancontrolhowmuchI'msaving,soletmejustfigureoutwhattodoaboutthat."

WiththeAorattentionalshift."Yeah,I'minfinancialstrainsrightnow,butyouknowwhat?I'veovercomechallengesbefore,andIcandoitagain.Now,whatI'mgoingtodoistellmybrain,consciouslyanddoingwhateverIwanttodo,youworkonwhatyouneedtoworkonsubconsciously."Alotofpeoplesay,"Thisbraintalk,isithokey?Isitreal?Ifyoutalkto

yourself,canyoureallychangeyourbrainbloodflow?"Youcan.Wenowhaveenumerablenumberofstudythatshowusthatwiththerightkindofbraintalk,youcanchangewhat'sgoingoninyourbrain.

WhatIhopethepeoplereallygetfromthisisthatCIRCA,this5-stepprocess,canbesimplyinstitutedrightnow,tohelpyoumanagethatstress,soyoucantakecontrolofwhat'sgoingoninyourbrain,psychologically,aswellasintherestofyourbody.

Bob: That'sfantastic.Ihavetotellyou,thisisthefirst.Withtheseinterviews,Inormallyask3or4followupquestionstoclarifythings,butyouaresoclearandjustsodescriptiveofthisprocessthatIjustsatback,andenjoyedit,andlearnedaton.Ireallythankyouforsharingthisprocesswithus.I'dlikeyoutotakeaminutenowandtellpeoplehowtheyfindoutmoreaboutyouandwhatyoudo,andhowtogetintouchwithyou.

Dr.Pillay:Thankyou.Yeah.Iwouldloveforpeopletobeintouch.Thereareacoupleofplacesthatyoucangotoontheinternet.OneisdrsriniPillay.com.It'sD-R,andthenS-R-I-N-I.Dr.SriniPillay,P-I-L-L-A-Y.com,neurobusinessgroup.com.Then[inaudible00:13:59]checkitonFacebookaswell.Wedidalotofcoolinformationthere,wouldloveyoutojoinFacegroupofDr.SriniPillayaswellastheFacegroupofNeuroBusinessGroup.

Bob: Fantastic.Again,Iwanttothankyousomuchforyourtimetoday.Thistrulyiscuttingedgebutsimpleatthesametime.Ihopepeopleappreciatejusthowelegantthisprocessis.Thankyousomuch.

Dr.Pillay:ThankyouverymuchBob,appreciateit.