Why Your Body Isn't Healing (And How to Fix It) | Victoria Maizes

First thing to know is that 80% of heart First thing to know is that 80% of heart disease is preventable through your disease is preventable through your disease is preventable through your lifestyle. That's a lot. For many years, lifestyle. That's a lot. For many years, lifestyle. That's a lot. For many years, our advice if someone, for example, had our advice if someone, for example, had our advice if someone, for example, had an injury, had this acronym RICE, which an injury, had this acronym RICE, which an injury, had this acronym RICE, which [music] stood for rest, ice, [music] stood for rest, ice, [music] stood for rest, ice, compression, and elevation. Avoid compression, and elevation. Avoid compression, and elevation. Avoid anti-inflammatories. [music] anti-inflammatories. [music] anti-inflammatories. [music] And the reason we have people avoid is And the reason we have people avoid is And the reason we have people avoid is that the inflammation is part of the that the inflammation is part of the that the inflammation is part of the healing [music] process. The idea is healing [music] process. The idea is healing [music] process. The idea is that we have an innate system [music] that we have an innate system [music] that we have an innate system [music] that leads us to recovery. that leads us to recovery. that leads us to recovery. >> What are the common obstacles [music] in >> What are the common obstacles [music] in >> What are the common obstacles [music] in your view? >> Dr. Victoria Maises, welcome to the >> Dr. Victoria Maises, welcome to the show. show. show. >> Thank you so much for having me. >> Thank you so much for having me. >> Thank you so much for having me. >> It's a pleasure. Let me start with some >> It's a pleasure. Let me start with some >> It's a pleasure. Let me start with some basic questions. What uh for the basic questions. What uh for the basic questions. What uh for the uninitiated, what is integrative uninitiated, what is integrative uninitiated, what is integrative medicine? It's such a great question medicine? It's such a great question medicine? It's such a great question because people often conflate it with because people often conflate it with because people often conflate it with alternative medicine which it is not. It alternative medicine which it is not. It alternative medicine which it is not. It is a larger paradigm of medicine that is a larger paradigm of medicine that is a larger paradigm of medicine that includes what we usually get in includes what we usually get in includes what we usually get in conventional or western medicine but conventional or western medicine but conventional or western medicine but also pays a lot of attention to also pays a lot of attention to also pays a lot of attention to lifestyle and it intends to form a lifestyle and it intends to form a lifestyle and it intends to form a really meaningful relationship between really meaningful relationship between really meaningful relationship between you and the provider. And then it you and the provider. And then it you and the provider. And then it includes the things that are includes the things that are includes the things that are evidence-based from outside of evidence-based from outside of evidence-based from outside of conventional medicine. Things like when conventional medicine. Things like when conventional medicine. Things like when would you take a supplement? When is would you take a supplement? When is would you take a supplement? When is acupuncture appropriate? Uh things that acupuncture appropriate? Uh things that acupuncture appropriate? Uh things that are evolving like vag nerve devices and are evolving like vag nerve devices and are evolving like vag nerve devices and um even psychedelics. I mean the word um even psychedelics. I mean the word um even psychedelics. I mean the word holistic is coming to mind but I know holistic is coming to mind but I know holistic is coming to mind but I know that has a specific meaning in your that has a specific meaning in your that has a specific meaning in your world but it it's a kind of broader lens world but it it's a kind of broader lens world but it it's a kind of broader lens on our health rather than just focused on our health rather than just focused on our health rather than just focused on disease and what medicine we should on disease and what medicine we should on disease and what medicine we should take. take. take. >> Absolutely. So two parts one is we >> Absolutely. So two parts one is we >> Absolutely. So two parts one is we definitely engage with people around definitely engage with people around definitely engage with people around mind body spirit community. It's a much mind body spirit community. It's a much mind body spirit community. It's a much larger look at who people are and we larger look at who people are and we larger look at who people are and we make recommendations that reflect that make recommendations that reflect that make recommendations that reflect that much larger look. much larger look. much larger look. >> I grew up with a couple of doctors, his >> I grew up with a couple of doctors, his >> I grew up with a couple of doctors, his parents and married to a doctor. My my parents and married to a doctor. My my parents and married to a doctor. My my wife is, I think, quite open to the wife is, I think, quite open to the wife is, I think, quite open to the stuff we're talking about here today. stuff we're talking about here today. stuff we're talking about here today. But the my understanding of in the But the my understanding of in the But the my understanding of in the medical community is that there has been medical community is that there has been medical community is that there has been some skepticism around alternative some skepticism around alternative some skepticism around alternative medicine. Are you just folding the medicine. Are you just folding the medicine. Are you just folding the latest latest latest >> fads into your treatment of your >> fads into your treatment of your >> fads into your treatment of your patients? How do you push back against patients? How do you push back against patients? How do you push back against skepticism among your peers? skepticism among your peers? skepticism among your peers? >> It's a great question. I've been in this >> It's a great question. I've been in this >> It's a great question. I've been in this field a very long time and I would say field a very long time and I would say field a very long time and I would say that the skepticism has really that the skepticism has really that the skepticism has really diminished over the years. Um, this is diminished over the years. Um, this is diminished over the years. Um, this is now a field that has board certification now a field that has board certification now a field that has board certification the way most other specialties do. And the way most other specialties do. And the way most other specialties do. And um there's a huge body of evidence that um there's a huge body of evidence that um there's a huge body of evidence that supports what we recommend. So in my new supports what we recommend. So in my new supports what we recommend. So in my new book, Heal Faster, everything that I book, Heal Faster, everything that I book, Heal Faster, everything that I write is based on evidence. Um in write is based on evidence. Um in write is based on evidence. Um in integrative medicine, we integrative medicine, we integrative medicine, we sometimes hold what we call a slide in sometimes hold what we call a slide in sometimes hold what we call a slide in scale for evidence. So for example, you scale for evidence. So for example, you scale for evidence. So for example, you might accept a lesser amount of might accept a lesser amount of might accept a lesser amount of evidence. If your recommendation is for evidence. If your recommendation is for evidence. If your recommendation is for breath work, you'd want a lot more breath work, you'd want a lot more breath work, you'd want a lot more evidence before you recommended evidence before you recommended evidence before you recommended chemotherapy. So when things are chemotherapy. So when things are chemotherapy. So when things are presumably safe, you might say, "Okay, presumably safe, you might say, "Okay, presumably safe, you might say, "Okay, we have good evidence for safety, we're we have good evidence for safety, we're we have good evidence for safety, we're willing to accept a little less evidence willing to accept a little less evidence willing to accept a little less evidence for efficacy. Where things are riskier, for efficacy. Where things are riskier, for efficacy. Where things are riskier, you want to have a lot of evidence that you want to have a lot of evidence that you want to have a lot of evidence that it's also going to be efficacious." So it's also going to be efficacious." So it's also going to be efficacious." So evidence-based I think will make um most evidence-based I think will make um most evidence-based I think will make um most people physician or or not u comfortable people physician or or not u comfortable people physician or or not u comfortable especially if if uh if if you're you especially if if uh if if you're you especially if if uh if if you're you know if you're prone towards skepticism know if you're prone towards skepticism know if you're prone towards skepticism the fact that there's an evidence base the fact that there's an evidence base the fact that there's an evidence base for the things you're recommending for for the things you're recommending for for the things you're recommending for me at least really is soothing uh and me at least really is soothing uh and me at least really is soothing uh and mindopening. Um however you you talked mindopening. Um however you you talked mindopening. Um however you you talked earlier about um the fact that you know earlier about um the fact that you know earlier about um the fact that you know the integrative medicine is designed to the integrative medicine is designed to the integrative medicine is designed to give um patient and physician a broader give um patient and physician a broader give um patient and physician a broader lens through which to view health. Um lens through which to view health. Um lens through which to view health. Um but my experience in going to see but my experience in going to see but my experience in going to see doctors is that they don't have a lot of doctors is that they don't have a lot of doctors is that they don't have a lot of time and so talking about the overall time and so talking about the overall time and so talking about the overall context of my life it rarely comes up. I context of my life it rarely comes up. I context of my life it rarely comes up. I complain about a thing, they recommend complain about a thing, they recommend complain about a thing, they recommend some medicines and they're off to the some medicines and they're off to the some medicines and they're off to the next patient. So, how how how practical next patient. So, how how how practical next patient. So, how how how practical is this approach? is this approach? is this approach? >> I worry about that treadmill of care. >> I worry about that treadmill of care. >> I worry about that treadmill of care. Many years ago, I left um the practice Many years ago, I left um the practice Many years ago, I left um the practice of primary care medicine in Northern of primary care medicine in Northern of primary care medicine in Northern California because I didn't want to put California because I didn't want to put California because I didn't want to put band-aids on problems. I think band-aids on problems. I think band-aids on problems. I think integrative medicine uh is uh committed integrative medicine uh is uh committed integrative medicine uh is uh committed to looking for the underlying roots of to looking for the underlying roots of to looking for the underlying roots of the illness. Now you're right, there's a the illness. Now you're right, there's a the illness. Now you're right, there's a time factor and doctors are on a time factor and doctors are on a time factor and doctors are on a treadmill and often don't have a lot of treadmill and often don't have a lot of treadmill and often don't have a lot of time, but I think we sacrifice many time, but I think we sacrifice many time, but I think we sacrifice many important things. Um when we don't take important things. Um when we don't take important things. Um when we don't take the time to hear someone's story, we put the time to hear someone's story, we put the time to hear someone's story, we put them on a medicine. They may be on that them on a medicine. They may be on that them on a medicine. They may be on that medicine for years and years and that's medicine for years and years and that's medicine for years and years and that's expensive. we may order a an MRI or a expensive. we may order a an MRI or a expensive. we may order a an MRI or a bunch of lab tests instead of taking a bunch of lab tests instead of taking a bunch of lab tests instead of taking a more careful history and finding out more careful history and finding out more careful history and finding out what's really going on. That's what's really going on. That's what's really going on. That's expensive. And the other thing I would expensive. And the other thing I would expensive. And the other thing I would say and and this is one of the points in say and and this is one of the points in say and and this is one of the points in Heal Faster is that we have become a Heal Faster is that we have become a Heal Faster is that we have become a society that has a pill for every ill. society that has a pill for every ill. society that has a pill for every ill. And we treat people with medications And we treat people with medications And we treat people with medications that while they may be effective at that while they may be effective at that while they may be effective at managing the illness, they don't reverse managing the illness, they don't reverse managing the illness, they don't reverse the illness. Uh they don't prevent a the illness. Uh they don't prevent a the illness. Uh they don't prevent a gradual progression for example in heart gradual progression for example in heart gradual progression for example in heart disease or in metabolic syndrome to disease or in metabolic syndrome to disease or in metabolic syndrome to diabetes. So that what we do in diabetes. So that what we do in diabetes. So that what we do in integrative medicine is we see can we integrative medicine is we see can we integrative medicine is we see can we get to the root of the illness which get to the root of the illness which get to the root of the illness which often lies in someone's lifestyle. It often lies in someone's lifestyle. It often lies in someone's lifestyle. It often is a factor of what they're often is a factor of what they're often is a factor of what they're eating, how stressed they are, whether eating, how stressed they are, whether eating, how stressed they are, whether they're exposed to environmental they're exposed to environmental they're exposed to environmental chemicals, are they getting good sleep, chemicals, are they getting good sleep, chemicals, are they getting good sleep, are they isolated or do they have are they isolated or do they have are they isolated or do they have emotional support? And when you address emotional support? And when you address emotional support? And when you address those underlying factors, often you're those underlying factors, often you're those underlying factors, often you're able to halt the pro progression of a able to halt the pro progression of a able to halt the pro progression of a disease, reverse a disease, and get disease, reverse a disease, and get disease, reverse a disease, and get somebody on a track towards being somebody on a track towards being somebody on a track towards being healthy as opposed to managing a chronic healthy as opposed to managing a chronic healthy as opposed to managing a chronic illness. So, that all sounds great. Um, illness. So, that all sounds great. Um, illness. So, that all sounds great. Um, given however the reality of the given however the reality of the given however the reality of the treadmill that we just that you just treadmill that we just that you just treadmill that we just that you just described, I'll just go back to the described, I'll just go back to the described, I'll just go back to the question of of of practicality and and question of of of practicality and and question of of of practicality and and and the and the how uh of of um making and the and the how uh of of um making and the and the how uh of of um making this more of a reality for more people. this more of a reality for more people. this more of a reality for more people. >> Yeah. So, first of all, I practice at >> Yeah. So, first of all, I practice at >> Yeah. So, first of all, I practice at the University of Arizona. So anyone can the University of Arizona. So anyone can the University of Arizona. So anyone can come and see me at the University of come and see me at the University of come and see me at the University of Arizona and um we have doctors Arizona and um we have doctors Arizona and um we have doctors practicing integrative medicine all over practicing integrative medicine all over practicing integrative medicine all over the United States. Uh in our fellowship the United States. Uh in our fellowship the United States. Uh in our fellowship at the University of Arizona, Andrew at the University of Arizona, Andrew at the University of Arizona, Andrew Wild Center for Integrative Medicine, we Wild Center for Integrative Medicine, we Wild Center for Integrative Medicine, we train 160 physicians and nurse train 160 physicians and nurse train 160 physicians and nurse practitioners in this each year. So practitioners in this each year. So practitioners in this each year. So they're in every state in the United they're in every state in the United they're in every state in the United States. You can find them. That's step States. You can find them. That's step States. You can find them. That's step number one. Step number two, number one. Step number two, number one. Step number two, >> can I jump in on that? When Let me just >> can I jump in on that? When Let me just >> can I jump in on that? When Let me just jump in on that. Sorry, just to put a jump in on that. Sorry, just to put a jump in on that. Sorry, just to put a fine point on that. fine point on that. fine point on that. >> If you're if you're if I think what >> If you're if you're if I think what >> If you're if you're if I think what you're saying is if you like the sound you're saying is if you like the sound you're saying is if you like the sound of integrative medicine, you know, look of integrative medicine, you know, look of integrative medicine, you know, look up integrative medicine practitioners in up integrative medicine practitioners in up integrative medicine practitioners in your area, see if they're covered by your area, see if they're covered by your area, see if they're covered by your health insurance, and go for it. your health insurance, and go for it. your health insurance, and go for it. >> Great advice. >> Great advice. >> Great advice. >> Okay, it's just me restating your >> Okay, it's just me restating your >> Okay, it's just me restating your advice, but I interrupted you. What was advice, but I interrupted you. What was advice, but I interrupted you. What was the second thing you wanted to say the second thing you wanted to say the second thing you wanted to say there? I wanted to say that um in there? I wanted to say that um in there? I wanted to say that um in integrative medicine we really want to integrative medicine we really want to integrative medicine we really want to make sure that everyone does have access make sure that everyone does have access make sure that everyone does have access to this and so we have an organization to this and so we have an organization to this and so we have an organization that's called I am the number four us that's called I am the number four us that's called I am the number four us which is integrative medicine for the which is integrative medicine for the which is integrative medicine for the underserved and it's a large number of underserved and it's a large number of underserved and it's a large number of physicians and nurse practitioners who physicians and nurse practitioners who physicians and nurse practitioners who are committed to providing integrative are committed to providing integrative are committed to providing integrative medicine to people who show up at FQC's medicine to people who show up at FQC's medicine to people who show up at FQC's which are federally qualified health which are federally qualified health which are federally qualified health centers or community health centers and centers or community health centers and centers or community health centers and um they have The training in integrative um they have The training in integrative um they have The training in integrative medicine, they share best practices. One medicine, they share best practices. One medicine, they share best practices. One of the ways in which we make this more of the ways in which we make this more of the ways in which we make this more accessible is by offering group visits accessible is by offering group visits accessible is by offering group visits because there's a fair amount of because there's a fair amount of because there's a fair amount of education involved in integrative education involved in integrative education involved in integrative medicine. What constitutes a healthy medicine. What constitutes a healthy medicine. What constitutes a healthy diet? How do you remove some of the diet? How do you remove some of the diet? How do you remove some of the environmental chemicals you may be environmental chemicals you may be environmental chemicals you may be getting exposed to? How do you get a getting exposed to? How do you get a getting exposed to? How do you get a good night's sleep? So, some of that good night's sleep? So, some of that good night's sleep? So, some of that information can be conveyed uh well in a information can be conveyed uh well in a information can be conveyed uh well in a group visit. And then there's of course group visit. And then there's of course group visit. And then there's of course the emotional support that comes out of the emotional support that comes out of the emotional support that comes out of group visits where people share what group visits where people share what group visits where people share what they're doing and what's working. they're doing and what's working. they're doing and what's working. >> We're going to get in a minute into all >> We're going to get in a minute into all >> We're going to get in a minute into all of your really interesting, fascinating, of your really interesting, fascinating, of your really interesting, fascinating, and I think very helpful um uh uh and I think very helpful um uh uh and I think very helpful um uh uh tactical recommendations for specific um tactical recommendations for specific um tactical recommendations for specific um uh vaccations like the cold flu and uh vaccations like the cold flu and uh vaccations like the cold flu and chronic illness and anxiety and musc chronic illness and anxiety and musc chronic illness and anxiety and musc muscular skeletal pain. But before we do muscular skeletal pain. But before we do muscular skeletal pain. But before we do that, just staying on a high level here, that, just staying on a high level here, that, just staying on a high level here, I'm going to tell you about an I'm going to tell you about an I'm going to tell you about an experience I had recently. Um not experience I had recently. Um not experience I had recently. Um not because uh I'm particularly interested because uh I'm particularly interested because uh I'm particularly interested in airing my medical uh uh history, but in airing my medical uh uh history, but in airing my medical uh uh history, but because I'm wondering if it would be because I'm wondering if it would be because I'm wondering if it would be instructive for our listeners. instructive for our listeners. instructive for our listeners. >> Um >> Um >> Um >> just say so for for example, I have a >> just say so for for example, I have a >> just say so for for example, I have a great primary care physician. She is not great primary care physician. She is not great primary care physician. She is not an integrative medicine person. an integrative medicine person. an integrative medicine person. >> Um and she's very busy and that's not >> Um and she's very busy and that's not >> Um and she's very busy and that's not her fault. I think it's the system she's her fault. I think it's the system she's her fault. I think it's the system she's in. Um uh and I and from what I can in. Um uh and I and from what I can in. Um uh and I and from what I can tell, she does a great great job of tell, she does a great great job of tell, she does a great great job of managing and taking care of her patients managing and taking care of her patients managing and taking care of her patients within uh a tornado. Um I am very lucky within uh a tornado. Um I am very lucky within uh a tornado. Um I am very lucky person in that I have good health person in that I have good health person in that I have good health insurance and I'm married to a doctor. insurance and I'm married to a doctor. insurance and I'm married to a doctor. Um and I I host this show. So I I Um and I I host this show. So I I Um and I I host this show. So I I talking to um to people um who have a talking to um to people um who have a talking to um to people um who have a sort of broad lens on human thriving all sort of broad lens on human thriving all sort of broad lens on human thriving all the time. Um, the time. Um, the time. Um, >> so I' I had this um problem for years of >> so I' I had this um problem for years of >> so I' I had this um problem for years of insomnia. It often um manifested in this insomnia. It often um manifested in this insomnia. It often um manifested in this overwhelming physical restlessness. I overwhelming physical restlessness. I overwhelming physical restlessness. I started to develop the suspicion that it started to develop the suspicion that it started to develop the suspicion that it was uh this condition that I had seen was uh this condition that I had seen was uh this condition that I had seen commercials for when I was a kid, uh commercials for when I was a kid, uh commercials for when I was a kid, uh restless leg syndrome, which is I've restless leg syndrome, which is I've restless leg syndrome, which is I've often joked is the most ridiculous often joked is the most ridiculous often joked is the most ridiculous sounding syndrome in the world, but here sounding syndrome in the world, but here sounding syndrome in the world, but here we are. Um uh and so I just started we are. Um uh and so I just started we are. Um uh and so I just started doing a bunch of my own research which I doing a bunch of my own research which I doing a bunch of my own research which I always feel sheepish about because I always feel sheepish about because I always feel sheepish about because I know doctors love. I'm being sarcastic know doctors love. I'm being sarcastic know doctors love. I'm being sarcastic when people come in with armed with when people come in with armed with when people come in with armed with information from Dr. Google and information from Dr. Google and information from Dr. Google and now Dr. ChatgBT. But I started sort of now Dr. ChatgBT. But I started sort of now Dr. ChatgBT. But I started sort of with a sense of humility really talking with a sense of humility really talking with a sense of humility really talking at length with uh chat GBT um about this at length with uh chat GBT um about this at length with uh chat GBT um about this condition and I learned a lot and then I condition and I learned a lot and then I condition and I learned a lot and then I brought that to my doctor and said look brought that to my doctor and said look brought that to my doctor and said look I know uh I don't know it's just me I know uh I don't know it's just me I know uh I don't know it's just me talking to a chatbot so this is not talking to a chatbot so this is not talking to a chatbot so this is not gospel but I think this may be what it gospel but I think this may be what it gospel but I think this may be what it is and I think these are the medication is and I think these are the medication is and I think these are the medication tweaks we can make. I think I should tweaks we can make. I think I should tweaks we can make. I think I should come off one of my medications, go on an come off one of my medications, go on an come off one of my medications, go on an iron supplement, and uh experiment with iron supplement, and uh experiment with iron supplement, and uh experiment with uh another prescription medit uh another prescription medit uh another prescription medit medication. And she went and looked up medication. And she went and looked up medication. And she went and looked up everything I said, checked it, and said, everything I said, checked it, and said, everything I said, checked it, and said, "Yeah, I think you're right." And I also "Yeah, I think you're right." And I also "Yeah, I think you're right." And I also we also talked about some lifestyle we also talked about some lifestyle we also talked about some lifestyle changes, etc., etc. changes, etc., etc. changes, etc., etc. >> So, long way of saying I feel like >> So, long way of saying I feel like >> So, long way of saying I feel like patients do have some power in all of patients do have some power in all of patients do have some power in all of this. It's dangerous to like blindly do this. It's dangerous to like blindly do this. It's dangerous to like blindly do what a chatbot says. you should check it what a chatbot says. you should check it what a chatbot says. you should check it with your doctor. But there's a certain with your doctor. But there's a certain with your doctor. But there's a certain amount of information in my experience amount of information in my experience amount of information in my experience that you can gather and then kind of that you can gather and then kind of that you can gather and then kind of calmly and non-dogmatically present to calmly and non-dogmatically present to calmly and non-dogmatically present to your physician if she or he is willing your physician if she or he is willing your physician if she or he is willing to listen. I said a lot there. How does to listen. I said a lot there. How does to listen. I said a lot there. How does all that land for you? all that land for you? all that land for you? >> Well, I love informed patients. Um, and >> Well, I love informed patients. Um, and >> Well, I love informed patients. Um, and I would say that many people who come to I would say that many people who come to I would say that many people who come to see me or any integrative medicine see me or any integrative medicine see me or any integrative medicine doctor have done their own research and doctor have done their own research and doctor have done their own research and often have a fair number of questions. often have a fair number of questions. often have a fair number of questions. Um, years ago when the internet was Um, years ago when the internet was Um, years ago when the internet was really quite young, uh, Dr. Andrew really quite young, uh, Dr. Andrew really quite young, uh, Dr. Andrew While, who I've worked with for about 30 While, who I've worked with for about 30 While, who I've worked with for about 30 years, was one of the first people to years, was one of the first people to years, was one of the first people to have medical information on the have medical information on the have medical information on the internet. It was called Ask Dr. While. internet. It was called Ask Dr. While. internet. It was called Ask Dr. While. And I remember sometimes we'd be And I remember sometimes we'd be And I remember sometimes we'd be traveling to speak at a conference and traveling to speak at a conference and traveling to speak at a conference and at the airport someone would recognize at the airport someone would recognize at the airport someone would recognize him because he had the big fluffy white him because he had the big fluffy white him because he had the big fluffy white beard and they'd say I had and they'd beard and they'd say I had and they'd beard and they'd say I had and they'd name some condition wrestle sled and name some condition wrestle sled and name some condition wrestle sled and nobody could help me. I couldn't find nobody could help me. I couldn't find nobody could help me. I couldn't find anything and then I went on your website anything and then I went on your website anything and then I went on your website and I found and they'd name something and I found and they'd name something and I found and they'd name something and they'd say and now I'm well again. and they'd say and now I'm well again. and they'd say and now I'm well again. It was so awesome to hear people say It was so awesome to hear people say It was so awesome to hear people say that. And now of course it's ever so that. And now of course it's ever so that. And now of course it's ever so much more sophisticated what people can much more sophisticated what people can much more sophisticated what people can find with the caveat being that there's find with the caveat being that there's find with the caveat being that there's a lot of garbage on chat GPT too. And so a lot of garbage on chat GPT too. And so a lot of garbage on chat GPT too. And so that discernment which you describe by that discernment which you describe by that discernment which you describe by vetting things with your doctor is a vetting things with your doctor is a vetting things with your doctor is a good idea. It may be that 5 years from good idea. It may be that 5 years from good idea. It may be that 5 years from now that won't be necessary that now that won't be necessary that now that won't be necessary that there'll be a highly vetted form of ask there'll be a highly vetted form of ask there'll be a highly vetted form of ask your doctor um on AI that will actually your doctor um on AI that will actually your doctor um on AI that will actually feel quite good about and people will be feel quite good about and people will be feel quite good about and people will be able to do what maybe they did you know able to do what maybe they did you know able to do what maybe they did you know 100 or 200 years ago when they'd ask 100 or 200 years ago when they'd ask 100 or 200 years ago when they'd ask their neighbor or you know ask their uh their neighbor or you know ask their uh their neighbor or you know ask their uh you know wise uh medicine person herbal you know wise uh medicine person herbal you know wise uh medicine person herbal you know, whoever it might have been who you know, whoever it might have been who you know, whoever it might have been who had the wisdom um and they would sort of had the wisdom um and they would sort of had the wisdom um and they would sort of go from there. We will now have that go from there. We will now have that go from there. We will now have that available and accessible, but as you available and accessible, but as you available and accessible, but as you alluded to, there can be a lot of um alluded to, there can be a lot of um alluded to, there can be a lot of um inaccurate information there, too. So, inaccurate information there, too. So, inaccurate information there, too. So, you do want a vetting process. I hope you do want a vetting process. I hope you do want a vetting process. I hope that's useful for people to hear. I I'll that's useful for people to hear. I I'll that's useful for people to hear. I I'll add one other little thing that I add one other little thing that I add one other little thing that I learned in the process that again I'm learned in the process that again I'm learned in the process that again I'm interested to hear your view on, but um interested to hear your view on, but um interested to hear your view on, but um given how busy doctors are, I found that given how busy doctors are, I found that given how busy doctors are, I found that >> um >> um >> um talking to an LLM at length saying to talking to an LLM at length saying to talking to an LLM at length saying to the LLM, really dumping out all of my the LLM, really dumping out all of my the LLM, really dumping out all of my medical history medical history medical history >> and all of my, you know, amateur >> and all of my, you know, amateur >> and all of my, you know, amateur theories about what could be going on theories about what could be going on theories about what could be going on and what be might the right treatments and what be might the right treatments and what be might the right treatments be and then having the LLM write up a be and then having the LLM write up a be and then having the LLM write up a very consent concise paragraph that I very consent concise paragraph that I very consent concise paragraph that I could then text through the the patient could then text through the the patient could then text through the the patient portal to my doctor really helped. Like portal to my doctor really helped. Like portal to my doctor really helped. Like she really appreciated the concise she really appreciated the concise she really appreciated the concise medical history, me saving her time and medical history, me saving her time and medical history, me saving her time and having to do a lot of like detective having to do a lot of like detective having to do a lot of like detective work. Um so I don't know do I'm just work. Um so I don't know do I'm just work. Um so I don't know do I'm just curious to hear if you think that's a curious to hear if you think that's a curious to hear if you think that's a useful advice to to pass along to useful advice to to pass along to useful advice to to pass along to individual patients. Well, I do think individual patients. Well, I do think individual patients. Well, I do think that doctors are really busy and so that doctors are really busy and so that doctors are really busy and so being efficient in your communication is being efficient in your communication is being efficient in your communication is a blessing. I always recommend to people a blessing. I always recommend to people a blessing. I always recommend to people that when they have especially a complex that when they have especially a complex that when they have especially a complex problem, they make a list of their problem, they make a list of their problem, they make a list of their questions so that when they're in the questions so that when they're in the questions so that when they're in the doctor's office, and often when people doctor's office, and often when people doctor's office, and often when people are in a doctor's office, they feel a are in a doctor's office, they feel a are in a doctor's office, they feel a little anxious. Uh that way they can little anxious. Uh that way they can little anxious. Uh that way they can turn to their notes and say, you know, turn to their notes and say, you know, turn to their notes and say, you know, uh yeah, I have this one other question uh yeah, I have this one other question uh yeah, I have this one other question that we didn't touch on yet. and they that we didn't touch on yet. and they that we didn't touch on yet. and they can be uh their needs can be met but in can be uh their needs can be met but in can be uh their needs can be met but in an efficient way where they've really an efficient way where they've really an efficient way where they've really thought through and it sounds like the thought through and it sounds like the thought through and it sounds like the uh the LLM was helpful to you in in that uh the LLM was helpful to you in in that uh the LLM was helpful to you in in that portal communication. So I think that's portal communication. So I think that's portal communication. So I think that's great and I'm just going to say you know great and I'm just going to say you know great and I'm just going to say you know we doctors are using uh these AI systems we doctors are using uh these AI systems we doctors are using uh these AI systems as well. There's one called open as well. There's one called open as well. There's one called open evidence where you actually have to put evidence where you actually have to put evidence where you actually have to put in your medical license. Um, and then it in your medical license. Um, and then it in your medical license. Um, and then it is only giving you information from high is only giving you information from high is only giving you information from high quality medical journals. And so it quality medical journals. And so it quality medical journals. And so it eliminates some of the challenge of eliminates some of the challenge of eliminates some of the challenge of garbage in garbage out. Um, and there is garbage in garbage out. Um, and there is garbage in garbage out. Um, and there is also uh a platform kind of like a also uh a platform kind of like a also uh a platform kind of like a Facebook for doctors. It's called Facebook for doctors. It's called Facebook for doctors. It's called Doximity. And it helps you by writing Doximity. And it helps you by writing Doximity. And it helps you by writing memos. For example, I just had to write memos. For example, I just had to write memos. For example, I just had to write a memo for uh one of my patients who was a memo for uh one of my patients who was a memo for uh one of my patients who was flying and he was experiencing uh some flying and he was experiencing uh some flying and he was experiencing uh some low back pain. He was worried he low back pain. He was worried he low back pain. He was worried he wouldn't be able to walk from one long wouldn't be able to walk from one long wouldn't be able to walk from one long um gate, you know, to another. And so I um gate, you know, to another. And so I um gate, you know, to another. And so I just quickly asked my, you know, LLM to just quickly asked my, you know, LLM to just quickly asked my, you know, LLM to write the note for me and it did. It did write the note for me and it did. It did write the note for me and it did. It did a beautiful job and needed no editing a beautiful job and needed no editing a beautiful job and needed no editing and just sent it to my assistant to put and just sent it to my assistant to put and just sent it to my assistant to put the patient's name and address in and the patient's name and address in and the patient's name and address in and you know, we sent it off to him. So, it you know, we sent it off to him. So, it you know, we sent it off to him. So, it it's we're all using these these tools. it's we're all using these these tools. it's we're all using these these tools. >> Okay. I didn't plan to go down this >> Okay. I didn't plan to go down this >> Okay. I didn't plan to go down this road, but I'm glad we did. Um road, but I'm glad we did. Um road, but I'm glad we did. Um >> Well, it's it's the world we live in. >> Well, it's it's the world we live in. >> Well, it's it's the world we live in. >> It is it is the world we live in. And I >> It is it is the world we live in. And I >> It is it is the world we live in. And I again I hope it I hope that digression again I hope it I hope that digression again I hope it I hope that digression was useful for listeners. Okay. So, was useful for listeners. Okay. So, was useful for listeners. Okay. So, you've mentioned your book. It's called you've mentioned your book. It's called you've mentioned your book. It's called Heal Faster. And in the the the central Heal Faster. And in the the the central Heal Faster. And in the the the central idea in the book, which is very idea in the book, which is very idea in the book, which is very compelling to me at least, is something compelling to me at least, is something compelling to me at least, is something called the rapid recovery reflex. Can called the rapid recovery reflex. Can called the rapid recovery reflex. Can you say a little bit more about what you say a little bit more about what you say a little bit more about what that is? that is? that is? >> Absolutely. >> Absolutely. >> Absolutely. The idea is that we have an innate The idea is that we have an innate The idea is that we have an innate system that leads us to recovery. Um, we system that leads us to recovery. Um, we system that leads us to recovery. Um, we know this. We've all experienced this. know this. We've all experienced this. know this. We've all experienced this. If we have a little cut finger and we If we have a little cut finger and we If we have a little cut finger and we watch it, the wound heals. We don't watch it, the wound heals. We don't watch it, the wound heals. We don't really have to do anything special. Our really have to do anything special. Our really have to do anything special. Our body knows how to heal that wound. When body knows how to heal that wound. When body knows how to heal that wound. When we get a viral infection, um, the common we get a viral infection, um, the common we get a viral infection, um, the common cold, we get those each year. our body cold, we get those each year. our body cold, we get those each year. our body knows how to fight that and and get well knows how to fight that and and get well knows how to fight that and and get well again. And so more often than not, the again. And so more often than not, the again. And so more often than not, the things that come our way, our innate things that come our way, our innate things that come our way, our innate healing system, our recovery reflex is healing system, our recovery reflex is healing system, our recovery reflex is able to overcome whatever it is and able to overcome whatever it is and able to overcome whatever it is and bring us back into homeostasis, bring us bring us back into homeostasis, bring us bring us back into homeostasis, bring us back into this uh state where we once back into this uh state where we once back into this uh state where we once again experience robust health. And it's again experience robust health. And it's again experience robust health. And it's really the exception when that doesn't really the exception when that doesn't really the exception when that doesn't happen. And then as an integrated happen. And then as an integrated happen. And then as an integrated medicine doctor, I'm interested in medicine doctor, I'm interested in medicine doctor, I'm interested in looking for well what are the obstacles? looking for well what are the obstacles? looking for well what are the obstacles? Why isn't this person returning to a Why isn't this person returning to a Why isn't this person returning to a healthy state? healthy state? healthy state? >> What are the common obstacles in your >> What are the common obstacles in your >> What are the common obstacles in your view? view? view? >> A lot of them are going to be familiar >> A lot of them are going to be familiar >> A lot of them are going to be familiar to people. Um in the United States um we to people. Um in the United States um we to people. Um in the United States um we don't eat the healthiest diet. Uh we don't eat the healthiest diet. Uh we don't eat the healthiest diet. Uh we sometimes call our diet the SAD diet sometimes call our diet the SAD diet sometimes call our diet the SAD diet which stands for standard American diet. which stands for standard American diet. which stands for standard American diet. We know we eat a lot of ultrarocessed We know we eat a lot of ultrarocessed We know we eat a lot of ultrarocessed food. That ultrarocessed food has all food. That ultrarocessed food has all food. That ultrarocessed food has all sorts of unusual chemicals in it, sorts of unusual chemicals in it, sorts of unusual chemicals in it, emulsifiers and flavorants, and they emulsifiers and flavorants, and they emulsifiers and flavorants, and they they change our microbiome, which is all they change our microbiome, which is all they change our microbiome, which is all of the normal healthy microorganisms of the normal healthy microorganisms of the normal healthy microorganisms that are in our gut especially, but also that are in our gut especially, but also that are in our gut especially, but also all over our body. Uh that are important all over our body. Uh that are important all over our body. Uh that are important for our metabolism and for digestive for our metabolism and for digestive for our metabolism and for digestive function and even for our mental health. function and even for our mental health. function and even for our mental health. Uh so that unhealthy diet that we Uh so that unhealthy diet that we Uh so that unhealthy diet that we consume is a really big issue. Many of consume is a really big issue. Many of consume is a really big issue. Many of us don't get enough sleep that's usually us don't get enough sleep that's usually us don't get enough sleep that's usually defined for adults as seven to nine defined for adults as seven to nine defined for adults as seven to nine hours. And that also affects our immune hours. And that also affects our immune hours. And that also affects our immune system, our ability to lay down system, our ability to lay down system, our ability to lay down memories, our um metabolism, memories, our um metabolism, memories, our um metabolism, uh our sense of well-being, even how uh our sense of well-being, even how uh our sense of well-being, even how long we live. Uh there's data that shows long we live. Uh there's data that shows long we live. Uh there's data that shows that getting healthy sleep affects our that getting healthy sleep affects our that getting healthy sleep affects our longevity. uh we are exposed to longevity. uh we are exposed to longevity. uh we are exposed to environmental toxins. These show up in environmental toxins. These show up in environmental toxins. These show up in cleaning products. They show up in cleaning products. They show up in cleaning products. They show up in pesticides that are on our food. They pesticides that are on our food. They pesticides that are on our food. They show up in our shampoo, in our show up in our shampoo, in our show up in our shampoo, in our conditioner, in uh makeup for women, uh conditioner, in uh makeup for women, uh conditioner, in uh makeup for women, uh in you know anti-persperin for men. It's in you know anti-persperin for men. It's in you know anti-persperin for men. It's they're they're u absorbed through the they're they're u absorbed through the they're they're u absorbed through the skin into our bodies. We live in a skin into our bodies. We live in a skin into our bodies. We live in a stressful society and that stress stressful society and that stress stressful society and that stress affects our health and well-being as affects our health and well-being as affects our health and well-being as well. And we need to learn how to well. And we need to learn how to well. And we need to learn how to mitigate stress. I don't think human mitigate stress. I don't think human mitigate stress. I don't think human beings have ever been stressfree, beings have ever been stressfree, beings have ever been stressfree, but probably we move more quickly into a but probably we move more quickly into a but probably we move more quickly into a relaxed state than we do now, where relaxed state than we do now, where relaxed state than we do now, where often we're living in what we consider a often we're living in what we consider a often we're living in what we consider a state of chronic stress. A lot of us state of chronic stress. A lot of us state of chronic stress. A lot of us don't exercise enough. Uh movement is don't exercise enough. Uh movement is don't exercise enough. Uh movement is really critical to good health. getting really critical to good health. getting really critical to good health. getting outdoors. Most of our jobs require that outdoors. Most of our jobs require that outdoors. Most of our jobs require that we spend a lot of time indoors and yet we spend a lot of time indoors and yet we spend a lot of time indoors and yet sunlight and being outdoors and exposed sunlight and being outdoors and exposed sunlight and being outdoors and exposed to natural light sets our circadian to natural light sets our circadian to natural light sets our circadian clocks which affect when we digest, when clocks which affect when we digest, when clocks which affect when we digest, when we rest and all sorts of other functions we rest and all sorts of other functions we rest and all sorts of other functions of our body. So we are we are not living of our body. So we are we are not living of our body. So we are we are not living in alignment with the ways in which our in alignment with the ways in which our in alignment with the ways in which our recovery reflex would best work. And recovery reflex would best work. And recovery reflex would best work. And then of course there were other things. then of course there were other things. then of course there were other things. I mean CO 19 took us all you know by I mean CO 19 took us all you know by I mean CO 19 took us all you know by surprise back in 2019 2020 and our surprise back in 2019 2020 and our surprise back in 2019 2020 and our immune system had never seen it before. immune system had never seen it before. immune system had never seen it before. And so we had to adjust to yet a new And so we had to adjust to yet a new And so we had to adjust to yet a new viral infection. People break a bone. viral infection. People break a bone. viral infection. People break a bone. Bones heal but we have to line up the Bones heal but we have to line up the Bones heal but we have to line up the two ends of the bone uh for it to heal. two ends of the bone uh for it to heal. two ends of the bone uh for it to heal. So it's it's not just um our lifestyle So it's it's not just um our lifestyle So it's it's not just um our lifestyle but our lifestyle is big. but our lifestyle is big. but our lifestyle is big. You mentioned a lot of things there and You mentioned a lot of things there and You mentioned a lot of things there and I want to actually if if you're up for I want to actually if if you're up for I want to actually if if you're up for it, I want to go deep on on all of them it, I want to go deep on on all of them it, I want to go deep on on all of them and actually I'll add two things to the and actually I'll add two things to the and actually I'll add two things to the list. But you mentioned sleep, diet, list. But you mentioned sleep, diet, list. But you mentioned sleep, diet, exercise, environmental toxins, stress, exercise, environmental toxins, stress, exercise, environmental toxins, stress, and nature. Um, and nature. Um, and nature. Um, and like I said, just to the listener, and like I said, just to the listener, and like I said, just to the listener, we're going to we're going to dive into we're going to we're going to dive into we're going to we're going to dive into specific specific specific physical ailments like um heart physical ailments like um heart physical ailments like um heart conditions and cold and flu and um and conditions and cold and flu and um and conditions and cold and flu and um and even anxiety uh and talk about what we even anxiety uh and talk about what we even anxiety uh and talk about what we can do about those. But just staying at can do about those. But just staying at can do about those. But just staying at this level at the sort of u the the this level at the sort of u the the this level at the sort of u the the level of the obstacles to our rapid level of the obstacles to our rapid level of the obstacles to our rapid recovery reflex. Um let's tick through recovery reflex. Um let's tick through recovery reflex. Um let's tick through some of these obstacles and see what you some of these obstacles and see what you some of these obstacles and see what you recommend. Let's start with sleep. Um recommend. Let's start with sleep. Um recommend. Let's start with sleep. Um one I my restless leg syndrome came back one I my restless leg syndrome came back one I my restless leg syndrome came back last night um for a variety of reasons last night um for a variety of reasons last night um for a variety of reasons and so I'm acutely sensitive to the and so I'm acutely sensitive to the and so I'm acutely sensitive to the issue of sleep. From your point of view, issue of sleep. From your point of view, issue of sleep. From your point of view, what are the from an integrative what are the from an integrative what are the from an integrative medicine point of view? What are the medicine point of view? What are the medicine point of view? What are the ways that we can improve our sleep? ways that we can improve our sleep? ways that we can improve our sleep? >> Yeah, it's a big question. And I think >> Yeah, it's a big question. And I think >> Yeah, it's a big question. And I think there's been a lot written and and there's been a lot written and and there's been a lot written and and studied and um there are a few studied and um there are a few studied and um there are a few categories. One is what we call sleep categories. One is what we call sleep categories. One is what we call sleep hygiene. So sleep hygiene means that you hygiene. So sleep hygiene means that you hygiene. So sleep hygiene means that you um do your best to go to bed at the same um do your best to go to bed at the same um do your best to go to bed at the same time every day and wake up at the same time every day and wake up at the same time every day and wake up at the same time every day. That also is a good time every day. That also is a good time every day. That also is a good strategy for your circadian rhythm. strategy for your circadian rhythm. strategy for your circadian rhythm. We don't all feel tired at the same We don't all feel tired at the same We don't all feel tired at the same time. Some of us are a little bit more time. Some of us are a little bit more time. Some of us are a little bit more night owl. Some of us are a little bit night owl. Some of us are a little bit night owl. Some of us are a little bit more the morning lark. So it's not that more the morning lark. So it's not that more the morning lark. So it's not that everyone has to go to bed at 10:00 and everyone has to go to bed at 10:00 and everyone has to go to bed at 10:00 and wake up at 6:30, but we should figure wake up at 6:30, but we should figure wake up at 6:30, but we should figure out well what is our time when we are out well what is our time when we are out well what is our time when we are ready to go to sleep and go to sleep at ready to go to sleep and go to sleep at ready to go to sleep and go to sleep at that time and and wake up and and that's that time and and wake up and and that's that time and and wake up and and that's true on the weekends too. Um we want to true on the weekends too. Um we want to true on the weekends too. Um we want to make it as regular as possible. It's make it as regular as possible. It's make it as regular as possible. It's good to sleep in a room that is dark, good to sleep in a room that is dark, good to sleep in a room that is dark, quiet, and cool. All of those help. um quiet, and cool. All of those help. um quiet, and cool. All of those help. um when we're exposed to light at night, it when we're exposed to light at night, it when we're exposed to light at night, it um suppresses our ability to produce um suppresses our ability to produce um suppresses our ability to produce melatonin, which is this neuro hormone melatonin, which is this neuro hormone melatonin, which is this neuro hormone that our brain, our pineal gland that our brain, our pineal gland that our brain, our pineal gland produces. And uh it's what essentially produces. And uh it's what essentially produces. And uh it's what essentially tells our body that it's time to sleep. tells our body that it's time to sleep. tells our body that it's time to sleep. And so when we're exposed to bright And so when we're exposed to bright And so when we're exposed to bright light at night um or even the light of light at night um or even the light of light at night um or even the light of our uh cell phone, the blue light that's our uh cell phone, the blue light that's our uh cell phone, the blue light that's coming off our cell phone or a computer coming off our cell phone or a computer coming off our cell phone or a computer screen, that interferes with our ability screen, that interferes with our ability screen, that interferes with our ability to release melatonin. So you want to to release melatonin. So you want to to release melatonin. So you want to reduce the amount of bright light at reduce the amount of bright light at reduce the amount of bright light at night. And there are people who wear night. And there are people who wear night. And there are people who wear blue lens blockers to really do that. Uh blue lens blockers to really do that. Uh blue lens blockers to really do that. Uh there are other strategies like just there are other strategies like just there are other strategies like just turning off the bright overhead lights turning off the bright overhead lights turning off the bright overhead lights and you know using a lamp uh and dimming and you know using a lamp uh and dimming and you know using a lamp uh and dimming the lights a bit. quieting before you go the lights a bit. quieting before you go the lights a bit. quieting before you go to bed. I don't think it's good. I know to bed. I don't think it's good. I know to bed. I don't think it's good. I know you're an anchor person, but I don't you're an anchor person, but I don't you're an anchor person, but I don't think it's good for anyone to watch the think it's good for anyone to watch the think it's good for anyone to watch the news right before they go to bed. It's news right before they go to bed. It's news right before they go to bed. It's too stimulating. It's too agitating. So, too stimulating. It's too agitating. So, too stimulating. It's too agitating. So, that's not something you want to do that's not something you want to do that's not something you want to do right before you go to bed. Um, and then right before you go to bed. Um, and then right before you go to bed. Um, and then um there are specific things one can do um there are specific things one can do um there are specific things one can do to relax the body and the mind. Whether to relax the body and the mind. Whether to relax the body and the mind. Whether that's meditation before you go to that's meditation before you go to that's meditation before you go to sleep, whether that's guided imagery, sleep, whether that's guided imagery, sleep, whether that's guided imagery, whether it's binaural sounds, uh breath whether it's binaural sounds, uh breath whether it's binaural sounds, uh breath work, there are things that you can do work, there are things that you can do work, there are things that you can do to kind of quiet your overall system to to kind of quiet your overall system to to kind of quiet your overall system to put you in a good space for falling put you in a good space for falling put you in a good space for falling asleep. And then the other thing that asleep. And then the other thing that asleep. And then the other thing that really affects people is they wake up in really affects people is they wake up in really affects people is they wake up in the middle of the night and they can't the middle of the night and they can't the middle of the night and they can't get back to sleep. And some of those get back to sleep. And some of those get back to sleep. And some of those very same things that can be used, very same things that can be used, very same things that can be used, breath work can be used um to relax you. breath work can be used um to relax you. breath work can be used um to relax you. There are some supplements that There are some supplements that There are some supplements that sometimes I advise as well. sometimes I advise as well. sometimes I advise as well. >> What are the supplements? >> What are the supplements? >> What are the supplements? >> Well, I um do recommend melatonin. Uh >> Well, I um do recommend melatonin. Uh >> Well, I um do recommend melatonin. Uh melatonin, as I mentioned, is a neuro melatonin, as I mentioned, is a neuro melatonin, as I mentioned, is a neuro hormone, and we tend to make less of it hormone, and we tend to make less of it hormone, and we tend to make less of it as we get older. The thing that's nice as we get older. The thing that's nice as we get older. The thing that's nice about melatonin is it has a very short about melatonin is it has a very short about melatonin is it has a very short halflife. The halflife is the time that halflife. The halflife is the time that halflife. The halflife is the time that it takes half of a particular substance it takes half of a particular substance it takes half of a particular substance to be metabolized and gotten rid of. And to be metabolized and gotten rid of. And to be metabolized and gotten rid of. And for melatonin, it's only 25 minutes. So for melatonin, it's only 25 minutes. So for melatonin, it's only 25 minutes. So that means in about 2 and 1/2 hours, that means in about 2 and 1/2 hours, that means in about 2 and 1/2 hours, it's totally gone. So you could take it it's totally gone. So you could take it it's totally gone. So you could take it if you're having what we call sleep if you're having what we call sleep if you're having what we call sleep onset insomnia. You're having a trouble onset insomnia. You're having a trouble onset insomnia. You're having a trouble falling asleep. You could take it about falling asleep. You could take it about falling asleep. You could take it about a half hour before bedtime. I like the a half hour before bedtime. I like the a half hour before bedtime. I like the sublingual. It gets into your sublingual. It gets into your sublingual. It gets into your bloodstream really quickly, much faster bloodstream really quickly, much faster bloodstream really quickly, much faster than an oral dose. Or if you wake up at than an oral dose. Or if you wake up at than an oral dose. Or if you wake up at 2 a.m. and you're just tossing and 2 a.m. and you're just tossing and 2 a.m. and you're just tossing and turning and you can't fall back to turning and you can't fall back to turning and you can't fall back to sleep, you could have some on your sleep, you could have some on your sleep, you could have some on your bedside table and put it under your bedside table and put it under your bedside table and put it under your tongue and it'll work in about 15 tongue and it'll work in about 15 tongue and it'll work in about 15 minutes and again help you get back to minutes and again help you get back to minutes and again help you get back to sleep. It'll be out of your body by sleep. It'll be out of your body by sleep. It'll be out of your body by about 4:30 or 5 in the morning so you about 4:30 or 5 in the morning so you about 4:30 or 5 in the morning so you don't have that hung over feeling. Uh, don't have that hung over feeling. Uh, don't have that hung over feeling. Uh, another one that's nice is Valyrian. Uh, another one that's nice is Valyrian. Uh, another one that's nice is Valyrian. Uh, Valyrian is a botanical, very safe, been Valyrian is a botanical, very safe, been Valyrian is a botanical, very safe, been used for many, many years. It's used for many, many years. It's used for many, many years. It's sometimes combined with hops or passion sometimes combined with hops or passion sometimes combined with hops or passion flour or some of these other herbal flour or some of these other herbal flour or some of these other herbal remedies that have been around for a remedies that have been around for a remedies that have been around for a long time, been studied for sleep, long time, been studied for sleep, long time, been studied for sleep, aren't they don't cause dependency the aren't they don't cause dependency the aren't they don't cause dependency the way some of the sleeping medicines way some of the sleeping medicines way some of the sleeping medicines they're they're considered quite safe. they're they're considered quite safe. they're they're considered quite safe. >> So melatonin or valyan are these PRN, >> So melatonin or valyan are these PRN, >> So melatonin or valyan are these PRN, you know, as needed or uh standing dose? you know, as needed or uh standing dose? you know, as needed or uh standing dose? >> I like people to use these as needed. I >> I like people to use these as needed. I >> I like people to use these as needed. I mean ideally over time you find ways to mean ideally over time you find ways to mean ideally over time you find ways to gently gently gently allow yourself to fall asleep. You know allow yourself to fall asleep. You know allow yourself to fall asleep. You know we use this language this strong verb we use this language this strong verb we use this language this strong verb I'm going to sleep or falling asleep but I'm going to sleep or falling asleep but I'm going to sleep or falling asleep but the reality is it's more like this quiet the reality is it's more like this quiet the reality is it's more like this quiet acquiescing letting go into sleep rather acquiescing letting go into sleep rather acquiescing letting go into sleep rather than going to sleep. I mean all of us than going to sleep. I mean all of us than going to sleep. I mean all of us have had this experience where we said have had this experience where we said have had this experience where we said I'm going to sleep. You put your head on I'm going to sleep. You put your head on I'm going to sleep. You put your head on the pillow and you are not going to the pillow and you are not going to the pillow and you are not going to sleep. you are wide awake, you're sleep. you are wide awake, you're sleep. you are wide awake, you're tossing and turning. And so it's really tossing and turning. And so it's really tossing and turning. And so it's really a much more uh passive quieting of the a much more uh passive quieting of the a much more uh passive quieting of the nervous system to gradually allow nervous system to gradually allow nervous system to gradually allow yourself to fall into sleep. And um that yourself to fall into sleep. And um that yourself to fall into sleep. And um that um that state I think is really nicely um that state I think is really nicely um that state I think is really nicely generated with things like guided generated with things like guided generated with things like guided imagery. And um I am a big fan of apps. imagery. And um I am a big fan of apps. imagery. And um I am a big fan of apps. There are quite a few apps that I There are quite a few apps that I There are quite a few apps that I recommend to people. For example, one is recommend to people. For example, one is recommend to people. For example, one is called Insight. uh like having insight called Insight. uh like having insight called Insight. uh like having insight into something, insight timer. Uh it is into something, insight timer. Uh it is into something, insight timer. Uh it is free. Now, there is a paid version, so free. Now, there is a paid version, so free. Now, there is a paid version, so I'm not going to misspeak, but there's I'm not going to misspeak, but there's I'm not going to misspeak, but there's more than 200,000 free things on it. So, more than 200,000 free things on it. So, more than 200,000 free things on it. So, you never have to get the paid version. you never have to get the paid version. you never have to get the paid version. You can use this uh most Americans have You can use this uh most Americans have You can use this uh most Americans have a smartphone. Once you've listened to a smartphone. Once you've listened to a smartphone. Once you've listened to whatever you are listening to, whether whatever you are listening to, whether whatever you are listening to, whether it's guided imagery, whether it's a it's guided imagery, whether it's a it's guided imagery, whether it's a boring bedtime story, whether it's boring bedtime story, whether it's boring bedtime story, whether it's binaural sounds or music, whatever binaural sounds or music, whatever binaural sounds or music, whatever appeals to you, it'll just turn off on appeals to you, it'll just turn off on appeals to you, it'll just turn off on its own. So, you don't have to then get its own. So, you don't have to then get its own. So, you don't have to then get up and turn it off. And that obviously up and turn it off. And that obviously up and turn it off. And that obviously interrupts your sleep. So, I'm I'm a big interrupts your sleep. So, I'm I'm a big interrupts your sleep. So, I'm I'm a big fan. I also tell my patients that they fan. I also tell my patients that they fan. I also tell my patients that they should find something that resonates and should find something that resonates and should find something that resonates and keep using it because then essentially keep using it because then essentially keep using it because then essentially you're entraining your nervous system you're entraining your nervous system you're entraining your nervous system where over time you say, "Oh yeah, when where over time you say, "Oh yeah, when where over time you say, "Oh yeah, when I hear that sound, that is what leads me I hear that sound, that is what leads me I hear that sound, that is what leads me into gentle sleep." into gentle sleep." into gentle sleep." >> The best B2B marketing often gets wasted >> The best B2B marketing often gets wasted >> The best B2B marketing often gets wasted on the wrong people. I can't tell you on the wrong people. I can't tell you on the wrong people. 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Spend $250 on your first campaign on LinkedIn $250 on your first campaign on LinkedIn $250 on your first campaign on LinkedIn ads and [music] get a $250 credit for ads and [music] get a $250 credit for ads and [music] get a $250 credit for the next one. Just go to the next one. Just go to the next one. Just go to linkedin.com/happier. linkedin.com/happier. linkedin.com/happier. That's linkedin.com/happier. Terms and conditions apply. Terms and conditions apply. [music] You've heard me say this before, but it You've heard me say this before, but it bears repeating because it's incredibly bears repeating because it's incredibly bears repeating because it's incredibly important. Sleep is so so [music] important. Sleep is so so [music] important. 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You said most most Americans are unfortunately or most most Americans are unfortunately or most most Americans are unfortunately or sadly on the standard American diet sad. sadly on the standard American diet sad. sadly on the standard American diet sad. Uh uh whether whether we're on that or Uh uh whether whether we're on that or Uh uh whether whether we're on that or not, we there is an overabundance of not, we there is an overabundance of not, we there is an overabundance of processed foods. So, what are your processed foods. So, what are your processed foods. So, what are your general recommendations for improving general recommendations for improving general recommendations for improving our diet in a way that will allow us to our diet in a way that will allow us to our diet in a way that will allow us to maximize uh again what what you're maximize uh again what what you're maximize uh again what what you're you're calling the rapid recovery you're calling the rapid recovery you're calling the rapid recovery reflex, the ability of our body to heal reflex, the ability of our body to heal reflex, the ability of our body to heal on its own from injuries and and um and on its own from injuries and and um and on its own from injuries and and um and other conditions. other conditions. other conditions. >> Two important pieces. One is what you >> Two important pieces. One is what you >> Two important pieces. One is what you eat, the other is when you eat. So, the eat, the other is when you eat. So, the eat, the other is when you eat. So, the what you eat is um really critical. what you eat is um really critical. what you eat is um really critical. I do like to personalize my I do like to personalize my I do like to personalize my recommendations. So, I'm going to give recommendations. So, I'm going to give recommendations. So, I'm going to give some broad things. One is it's better to some broad things. One is it's better to some broad things. One is it's better to eat whole foods that are less processed. eat whole foods that are less processed. eat whole foods that are less processed. So, that means, you know, you buy fresh So, that means, you know, you buy fresh So, that means, you know, you buy fresh eggs, you make them with some butter and eggs, you make them with some butter and eggs, you make them with some butter and salt. Those are three ingredients. You salt. Those are three ingredients. You salt. Those are three ingredients. You don't necessarily need more ingredients. don't necessarily need more ingredients. don't necessarily need more ingredients. Of course, you could add lots of veggies Of course, you could add lots of veggies Of course, you could add lots of veggies and have a scramble, but all of those and have a scramble, but all of those and have a scramble, but all of those are whole foods. um as opposed to, you are whole foods. um as opposed to, you are whole foods. um as opposed to, you know, buying uh eggs in a container that know, buying uh eggs in a container that know, buying uh eggs in a container that have already been scrambled for you and have already been scrambled for you and have already been scrambled for you and that you're going to pour out of a that you're going to pour out of a that you're going to pour out of a container uh and you don't really know container uh and you don't really know container uh and you don't really know what the additives um are doing to you. what the additives um are doing to you. what the additives um are doing to you. So, whole foods um whole uh vegetables, So, whole foods um whole uh vegetables, So, whole foods um whole uh vegetables, whole fruits, whole grains, uh that's whole fruits, whole grains, uh that's whole fruits, whole grains, uh that's going to be a much much healthier choice going to be a much much healthier choice going to be a much much healthier choice uh in your diet. Uh we like to recommend uh in your diet. Uh we like to recommend uh in your diet. Uh we like to recommend the anti-inflammatory diet that is going the anti-inflammatory diet that is going the anti-inflammatory diet that is going to focus on several things. One is to focus on several things. One is to focus on several things. One is antioxidants. You get those from fruits antioxidants. You get those from fruits antioxidants. You get those from fruits and vegetables. Another are omega-3 and vegetables. Another are omega-3 and vegetables. Another are omega-3 fatty acids which reduce the fatty acids which reduce the fatty acids which reduce the inflammation in your body. That comes inflammation in your body. That comes inflammation in your body. That comes from fatty fish. We have an acronym from fatty fish. We have an acronym from fatty fish. We have an acronym smash fish which is salmon, mackerel, smash fish which is salmon, mackerel, smash fish which is salmon, mackerel, anchovies, sardines and herring. Those anchovies, sardines and herring. Those anchovies, sardines and herring. Those are smash fish. rich sources of omega-3 are smash fish. rich sources of omega-3 are smash fish. rich sources of omega-3 fatty acids, but also walnuts and fatty acids, but also walnuts and fatty acids, but also walnuts and pceline and flax seeds are also sources, pceline and flax seeds are also sources, pceline and flax seeds are also sources, vegetarian sources of uh these fatty vegetarian sources of uh these fatty vegetarian sources of uh these fatty acids. And you want also to have a acids. And you want also to have a acids. And you want also to have a sufficient amount of fiber in your diet. sufficient amount of fiber in your diet. sufficient amount of fiber in your diet. There are uh foods like um mushrooms There are uh foods like um mushrooms There are uh foods like um mushrooms that come from Asian cultures that are that come from Asian cultures that are that come from Asian cultures that are anti-inflammatory and and are healthy to anti-inflammatory and and are healthy to anti-inflammatory and and are healthy to be eating. There are spices like be eating. There are spices like be eating. There are spices like turmeric and ginger that are turmeric and ginger that are turmeric and ginger that are anti-inflammatory and healthy for us to anti-inflammatory and healthy for us to anti-inflammatory and healthy for us to be eating. Many of the diseases uh we be eating. Many of the diseases uh we be eating. Many of the diseases uh we are now learning are at their root are now learning are at their root are now learning are at their root inflammatory. So if you want to remove inflammatory. So if you want to remove inflammatory. So if you want to remove the root causes of an illness, looking the root causes of an illness, looking the root causes of an illness, looking at inflammation, reducing inflammation at inflammation, reducing inflammation at inflammation, reducing inflammation is critically important and your diet is is critically important and your diet is is critically important and your diet is one of the ways you do that. The when is one of the ways you do that. The when is one of the ways you do that. The when is uh again related to that circadian uh again related to that circadian uh again related to that circadian rhythm. rhythm. rhythm. You want to be You want to be You want to be you don't want to be digesting while you don't want to be digesting while you don't want to be digesting while you're asleep. Uh while you're asleep, you're asleep. Uh while you're asleep, you're asleep. Uh while you're asleep, the job of your body is to reboot uh to the job of your body is to reboot uh to the job of your body is to reboot uh to restore your homeostasis, to reset your restore your homeostasis, to reset your restore your homeostasis, to reset your equilibrium. It resets your metabolic equilibrium. It resets your metabolic equilibrium. It resets your metabolic processes. And so if you've eaten right processes. And so if you've eaten right processes. And so if you've eaten right before you go to bed, you are digesting before you go to bed, you are digesting before you go to bed, you are digesting instead of resetting your metabolic instead of resetting your metabolic instead of resetting your metabolic system, instead of letting your system, instead of letting your system, instead of letting your digestive system rest. And so it's digestive system rest. And so it's digestive system rest. And so it's recommended that you stop eating 3 hours recommended that you stop eating 3 hours recommended that you stop eating 3 hours before you go to bed so that by the time before you go to bed so that by the time before you go to bed so that by the time you go to bed you are able to be in that you go to bed you are able to be in that you go to bed you are able to be in that resting state rather than the digesting resting state rather than the digesting resting state rather than the digesting state. state. state. >> What's your take on inter intermittent >> What's your take on inter intermittent >> What's your take on inter intermittent fasting? fasting? fasting? >> So intermittent fasting is um um a >> So intermittent fasting is um um a >> So intermittent fasting is um um a larger idea that respects that idea of larger idea that respects that idea of larger idea that respects that idea of resting your digestive system for resting your digestive system for resting your digestive system for periods of time. Um, and there's periods of time. Um, and there's periods of time. Um, and there's different ways to do intermittent different ways to do intermittent different ways to do intermittent fasting. The most common way that's fasting. The most common way that's fasting. The most common way that's being done right now, I believe, is being done right now, I believe, is being done right now, I believe, is what's called TR or timerestricted what's called TR or timerestricted what's called TR or timerestricted eating. And there you stop eating for eating. And there you stop eating for eating. And there you stop eating for some period of time, which sounds so uh some period of time, which sounds so uh some period of time, which sounds so uh simple, but the truth is um before I simple, but the truth is um before I simple, but the truth is um before I really learned about timerestricted really learned about timerestricted really learned about timerestricted eating, I noticed I'd go through the eating, I noticed I'd go through the eating, I noticed I'd go through the kitchen on my way to the bedroom, and as kitchen on my way to the bedroom, and as kitchen on my way to the bedroom, and as I walked through the kitchen, those I walked through the kitchen, those I walked through the kitchen, those chocolate-covered almonds would just chocolate-covered almonds would just chocolate-covered almonds would just call me. And so I might have a few call me. And so I might have a few call me. And so I might have a few chocolate-covered almonds right before I chocolate-covered almonds right before I chocolate-covered almonds right before I went to bed essentially, which meant went to bed essentially, which meant went to bed essentially, which meant that I wasn't truly resting my digestive that I wasn't truly resting my digestive that I wasn't truly resting my digestive system. And then I'd wake up, you know, system. And then I'd wake up, you know, system. And then I'd wake up, you know, eight, nine hours later, and I'd go into eight, nine hours later, and I'd go into eight, nine hours later, and I'd go into my kitchen, I'd make some coffee, and my kitchen, I'd make some coffee, and my kitchen, I'd make some coffee, and I'd have something with my coffee again. I'd have something with my coffee again. I'd have something with my coffee again. I'm starting to eat. So maybe I had an I'm starting to eat. So maybe I had an I'm starting to eat. So maybe I had an overnight fast of, let's say, 8 hours. overnight fast of, let's say, 8 hours. overnight fast of, let's say, 8 hours. It's really healthy to have at least 12 It's really healthy to have at least 12 It's really healthy to have at least 12 hours. As an adult, you want to put your hours. As an adult, you want to put your hours. As an adult, you want to put your digestive system to rest for 12 hours. digestive system to rest for 12 hours. digestive system to rest for 12 hours. Now, that's not that difficult. If you Now, that's not that difficult. If you Now, that's not that difficult. If you finish dinner at 700 p.m., you start finish dinner at 700 p.m., you start finish dinner at 700 p.m., you start eating at 7 a.m. If you finish dinner at eating at 7 a.m. If you finish dinner at eating at 7 a.m. If you finish dinner at 8:00 p.m., it's 8:00 a.m. And you're 8:00 p.m., it's 8:00 a.m. And you're 8:00 p.m., it's 8:00 a.m. And you're welcome to drink um non-caloric fluids. welcome to drink um non-caloric fluids. welcome to drink um non-caloric fluids. So, you can drink water, herbal teas, So, you can drink water, herbal teas, So, you can drink water, herbal teas, black tea, green tea, coffee, but you black tea, green tea, coffee, but you black tea, green tea, coffee, but you have to wait. I tell my patients, you have to wait. I tell my patients, you have to wait. I tell my patients, you can't have your milk or your cream in can't have your milk or your cream in can't have your milk or your cream in your coffee until the 12 hours have your coffee until the 12 hours have your coffee until the 12 hours have passed and then you go back to it. So, passed and then you go back to it. So, passed and then you go back to it. So, that's the most common form of that's the most common form of that's the most common form of intermittent fasting. There are also intermittent fasting. There are also intermittent fasting. There are also people who fast one or two days a week. people who fast one or two days a week. people who fast one or two days a week. Uh there's something called 52 where Uh there's something called 52 where Uh there's something called 52 where five days you eat normally and two days five days you eat normally and two days five days you eat normally and two days you eat four or 500 calories. But you eat four or 500 calories. But you eat four or 500 calories. But there's a a large body of evidence at there's a a large body of evidence at there's a a large body of evidence at this point to support timerestricted this point to support timerestricted this point to support timerestricted eating for reducing the risk of heart eating for reducing the risk of heart eating for reducing the risk of heart disease for reducing the risk of disease for reducing the risk of disease for reducing the risk of diabetes for supporting weight loss. And diabetes for supporting weight loss. And diabetes for supporting weight loss. And so I am a a fan of that form of so I am a a fan of that form of so I am a a fan of that form of intermittent fasting. intermittent fasting. intermittent fasting. >> Okay. You mentioned exercise. I think >> Okay. You mentioned exercise. I think >> Okay. You mentioned exercise. I think everybody knows the deal there, but is everybody knows the deal there, but is everybody knows the deal there, but is there anything specific to add uh on there anything specific to add uh on there anything specific to add uh on that on that tip? that on that tip? that on that tip? >> Well, the main thing I'd say is any >> Well, the main thing I'd say is any >> Well, the main thing I'd say is any amount is good for you. You know, amount is good for you. You know, amount is good for you. You know, sometimes we feel the barrier of time sometimes we feel the barrier of time sometimes we feel the barrier of time and we go, well, you know, I don't have and we go, well, you know, I don't have and we go, well, you know, I don't have an hour, so I might as well give it up. an hour, so I might as well give it up. an hour, so I might as well give it up. 5 minutes is good for you. 5 minutes in 5 minutes is good for you. 5 minutes in 5 minutes is good for you. 5 minutes in nature is even better for you. 10 nature is even better for you. 10 nature is even better for you. 10 minutes is yet better. But increments of minutes is yet better. But increments of minutes is yet better. But increments of as small as 5 minutes in nature have as small as 5 minutes in nature have as small as 5 minutes in nature have been shown to have an enormous value in been shown to have an enormous value in been shown to have an enormous value in terms of our health. And so what I would terms of our health. And so what I would terms of our health. And so what I would encourage listeners is any amount. If encourage listeners is any amount. If encourage listeners is any amount. If you're working really long days, can you you're working really long days, can you you're working really long days, can you take 10 minute break at some moment take 10 minute break at some moment take 10 minute break at some moment during your lunch break uh and go out during your lunch break uh and go out during your lunch break uh and go out with a friend perhaps and have a little with a friend perhaps and have a little with a friend perhaps and have a little walk and take a break? We're also more walk and take a break? We're also more walk and take a break? We're also more creative. We're more productive when we creative. We're more productive when we creative. We're more productive when we take those exercise breaks. So it take those exercise breaks. So it take those exercise breaks. So it actually is good for your employer if actually is good for your employer if actually is good for your employer if you do it. you do it. you do it. >> Okay. So I think most of us have heard >> Okay. So I think most of us have heard >> Okay. So I think most of us have heard the recommendations on sleep, diet and the recommendations on sleep, diet and the recommendations on sleep, diet and exercise before, although it is always exercise before, although it is always exercise before, although it is always immensely useful to hear them again. immensely useful to hear them again. immensely useful to hear them again. where I think is and I'll just speak for where I think is and I'll just speak for where I think is and I'll just speak for myself where I know less is around myself where I know less is around myself where I know less is around environmental toxins and you were environmental toxins and you were environmental toxins and you were talking about things like shampoo and talking about things like shampoo and talking about things like shampoo and deodorant um which immediately you know deodorant um which immediately you know deodorant um which immediately you know is a little it definitely gets my is a little it definitely gets my is a little it definitely gets my attention cuz I use those things uh and attention cuz I use those things uh and attention cuz I use those things uh and I've not thought much about uh how to I've not thought much about uh how to I've not thought much about uh how to what the danger of toxins might be and what the danger of toxins might be and what the danger of toxins might be and how to know what's in which product etc how to know what's in which product etc how to know what's in which product etc etc So can you give us a little bit of a etc So can you give us a little bit of a etc So can you give us a little bit of a uh primer here? uh primer here? uh primer here? >> Yes. >> Yes. >> Yes. So when I talk about this subject I'm So when I talk about this subject I'm So when I talk about this subject I'm always aware that it's anxietyprovoking. always aware that it's anxietyprovoking. always aware that it's anxietyprovoking. And so I like to start by saying to And so I like to start by saying to And so I like to start by saying to people that the perfect is the enemy of people that the perfect is the enemy of people that the perfect is the enemy of the good. Um as humans we've always been the good. Um as humans we've always been the good. Um as humans we've always been exposed to some environmental toxins. I exposed to some environmental toxins. I exposed to some environmental toxins. I mean there are uh heavy metals in the mean there are uh heavy metals in the mean there are uh heavy metals in the soil. Sometimes they're in our food soil. Sometimes they're in our food soil. Sometimes they're in our food because they're in the soil. uh when we because they're in the soil. uh when we because they're in the soil. uh when we learned how to make fire to cook our learned how to make fire to cook our learned how to make fire to cook our food, we were exposed to the products of food, we were exposed to the products of food, we were exposed to the products of combustion. So, it's not like one period combustion. So, it's not like one period combustion. So, it's not like one period of time in the distance past we were of time in the distance past we were of time in the distance past we were just pristine and now we're doomed. But just pristine and now we're doomed. But just pristine and now we're doomed. But we are exposed to more environmental we are exposed to more environmental we are exposed to more environmental chemicals because this is the progress chemicals because this is the progress chemicals because this is the progress with industry that we have a lot more on with industry that we have a lot more on with industry that we have a lot more on the marketplace than we once had. And um the marketplace than we once had. And um the marketplace than we once had. And um there is now an enormous marketplace there is now an enormous marketplace there is now an enormous marketplace because of consumer demand that allows because of consumer demand that allows because of consumer demand that allows us to choose more wisely to choose us to choose more wisely to choose us to choose more wisely to choose products that have fewer chemicals. So I products that have fewer chemicals. So I products that have fewer chemicals. So I think lots of people know for example think lots of people know for example think lots of people know for example that um you can use clear vinegar as a that um you can use clear vinegar as a that um you can use clear vinegar as a cleaning product and that's not going to cleaning product and that's not going to cleaning product and that's not going to pose any health threats to you pose any health threats to you pose any health threats to you whatsoever. Um you can use baking soda. whatsoever. Um you can use baking soda. whatsoever. Um you can use baking soda. Again, it's it's going to be um Again, it's it's going to be um Again, it's it's going to be um something that has no dangers, but you something that has no dangers, but you something that has no dangers, but you could go to the grocery store and there could go to the grocery store and there could go to the grocery store and there are apps. One is by the Environmental are apps. One is by the Environmental are apps. One is by the Environmental Working Group. Uh it's called Healthy Working Group. Uh it's called Healthy Working Group. Uh it's called Healthy Living. It's a free app. Another uh was Living. It's a free app. Another uh was Living. It's a free app. Another uh was developed in France. It's a little more developed in France. It's a little more developed in France. It's a little more food than product oriented, but also food than product oriented, but also food than product oriented, but also quite helpful. It's called Yuka, YU KA. quite helpful. It's called Yuka, YU KA. quite helpful. It's called Yuka, YU KA. Also free. And so you can scan the Also free. And so you can scan the Also free. And so you can scan the barcodes and um when you use the Healthy barcodes and um when you use the Healthy barcodes and um when you use the Healthy Living app, it tells you, is this a Living app, it tells you, is this a Living app, it tells you, is this a carcinogen? Is this a reproductive carcinogen? Is this a reproductive carcinogen? Is this a reproductive toxicant, which means it's going to be a toxicant, which means it's going to be a toxicant, which means it's going to be a problem if you're trying to have a problem if you're trying to have a problem if you're trying to have a child? Is it an allergen? So, people who child? Is it an allergen? So, people who child? Is it an allergen? So, people who tend to have allergic reaction to things tend to have allergic reaction to things tend to have allergic reaction to things are going to have problems. And because are going to have problems. And because are going to have problems. And because of this green movement, you can go to of this green movement, you can go to of this green movement, you can go to stores and find better, safer, healthier stores and find better, safer, healthier stores and find better, safer, healthier products that aren't going to expose products that aren't going to expose products that aren't going to expose you. This is cleaning products. It's you. This is cleaning products. It's you. This is cleaning products. It's your shampoo, your conditioner, it's uh your shampoo, your conditioner, it's uh your shampoo, your conditioner, it's uh healthier lines of makeup. uh it's healthier lines of makeup. uh it's healthier lines of makeup. uh it's really the the wide array of things that really the the wide array of things that really the the wide array of things that we put on our bodies and then we get we put on our bodies and then we get we put on our bodies and then we get exposed in our food. Well, there organic exposed in our food. Well, there organic exposed in our food. Well, there organic is a better choice because they're not is a better choice because they're not is a better choice because they're not allowed to use most pesticides and so allowed to use most pesticides and so allowed to use most pesticides and so that dramatically reduces the amount of that dramatically reduces the amount of that dramatically reduces the amount of pesticide. In our water, we can use a pesticide. In our water, we can use a pesticide. In our water, we can use a water filter. If you own a home, you can water filter. If you own a home, you can water filter. If you own a home, you can put a water filter on your faucet. Um, put a water filter on your faucet. Um, put a water filter on your faucet. Um, if you don't own a home, you can get one if you don't own a home, you can get one if you don't own a home, you can get one of the Brida or Z filters that again of the Brida or Z filters that again of the Brida or Z filters that again will dramatically reduce the amount of will dramatically reduce the amount of will dramatically reduce the amount of toxins that are in our water supply. toxins that are in our water supply. toxins that are in our water supply. That's very helpful. When you were That's very helpful. When you were That's very helpful. When you were listing um obstacles to our rapid listing um obstacles to our rapid listing um obstacles to our rapid recovery reflex, again, the body's recovery reflex, again, the body's recovery reflex, again, the body's innate ability to heal. Um, there was innate ability to heal. Um, there was innate ability to heal. Um, there was there was one thing you didn't list, but there was one thing you didn't list, but there was one thing you didn't list, but I think you talk about it in the book I think you talk about it in the book I think you talk about it in the book and and is very for to me seems really and and is very for to me seems really and and is very for to me seems really important and very much evidence-based, important and very much evidence-based, important and very much evidence-based, which is I think what what psychologists which is I think what what psychologists which is I think what what psychologists call social support. In other words, the call social support. In other words, the call social support. In other words, the quality of your relationships. quality of your relationships. quality of your relationships. >> Yes. >> Yes. >> Yes. >> Um, is it worth saying a little bit more >> Um, is it worth saying a little bit more >> Um, is it worth saying a little bit more about that? about that? about that? >> Yes. Thank you so much for filling in my >> Yes. Thank you so much for filling in my >> Yes. Thank you so much for filling in my my blank. [laughter] Um yes absolutely. my blank. [laughter] Um yes absolutely. my blank. [laughter] Um yes absolutely. Um we evolved tribally. We evolved to be Um we evolved tribally. We evolved to be Um we evolved tribally. We evolved to be in relationship with other human beings. in relationship with other human beings. in relationship with other human beings. And sadly at this moment in time lots of And sadly at this moment in time lots of And sadly at this moment in time lots of adults don't actually have a single adults don't actually have a single adults don't actually have a single friend, a single close friend. Uh and friend, a single close friend. Uh and friend, a single close friend. Uh and and this is a problem because one of the and this is a problem because one of the and this is a problem because one of the ways we can um quiet our nervous system ways we can um quiet our nervous system ways we can um quiet our nervous system is through connection with other people. is through connection with other people. is through connection with other people. Uh there is robust evidence to show that Uh there is robust evidence to show that Uh there is robust evidence to show that when we have close relationships, we when we have close relationships, we when we have close relationships, we live longer lives. Um some of this shows live longer lives. Um some of this shows live longer lives. Um some of this shows up as uh men who are married usually up as uh men who are married usually up as uh men who are married usually live longer than men who are not live longer than men who are not live longer than men who are not married. It's the support of the wife. married. It's the support of the wife. married. It's the support of the wife. Uh there is um evidence that uh these Uh there is um evidence that uh these Uh there is um evidence that uh these connections can be family connections, connections can be family connections, connections can be family connections, they can be with religious they can be with religious they can be with religious organizations, they can be volunteering. organizations, they can be volunteering. organizations, they can be volunteering. So with uh different kinds of community So with uh different kinds of community So with uh different kinds of community connections and so uh emotional support connections and so uh emotional support connections and so uh emotional support wherever that comes from. Some years ago wherever that comes from. Some years ago wherever that comes from. Some years ago the researcher at UCLA Shelley Taylor the researcher at UCLA Shelley Taylor the researcher at UCLA Shelley Taylor had a very um surprising finding. She had a very um surprising finding. She had a very um surprising finding. She said that um we have underestimated the said that um we have underestimated the said that um we have underestimated the nervous system with just talking about nervous system with just talking about nervous system with just talking about our stress um uh freeze flight freeze our stress um uh freeze flight freeze our stress um uh freeze flight freeze kind of reactions. And she said women kind of reactions. And she said women kind of reactions. And she said women actually have another reaction. It's actually have another reaction. It's actually have another reaction. It's called tend and befriend. So uh if you called tend and befriend. So uh if you called tend and befriend. So uh if you imagine uh a time where perhaps people imagine uh a time where perhaps people imagine uh a time where perhaps people lived uh in environments where they were lived uh in environments where they were lived uh in environments where they were vulnerable, uh the women who were often vulnerable, uh the women who were often vulnerable, uh the women who were often in charge of the young children had in charge of the young children had in charge of the young children had babies, you know, they couldn't babies, you know, they couldn't babies, you know, they couldn't necessarily fight off the saber-tooth necessarily fight off the saber-tooth necessarily fight off the saber-tooth tiger. They couldn't necessarily flee. tiger. They couldn't necessarily flee. tiger. They couldn't necessarily flee. They had babies and young children. And They had babies and young children. And They had babies and young children. And so by uh coming together with other so by uh coming together with other so by uh coming together with other women to tend to the children together women to tend to the children together women to tend to the children together uh by befriending others that was uh by befriending others that was uh by befriending others that was another critical way that they managed another critical way that they managed another critical way that they managed the stress um and that they quieted the stress um and that they quieted the stress um and that they quieted their nervous system. So, I think their nervous system. So, I think their nervous system. So, I think emotional support is well supported um emotional support is well supported um emotional support is well supported um and critically important. And it's good and critically important. And it's good and critically important. And it's good for us to think about who are the people for us to think about who are the people for us to think about who are the people we would call an emergency. And if for we would call an emergency. And if for we would call an emergency. And if for some reason you're not coming up with some reason you're not coming up with some reason you're not coming up with with any, this is an area in your life with any, this is an area in your life with any, this is an area in your life you may want to pay some attention to. you may want to pay some attention to. you may want to pay some attention to. >> Yes. And one practical piece of advice, >> Yes. And one practical piece of advice, >> Yes. And one practical piece of advice, and I've mentioned on the show many and I've mentioned on the show many and I've mentioned on the show many times, but it bears repeating. It comes times, but it bears repeating. It comes times, but it bears repeating. It comes from um uh our former surgeon general um from um uh our former surgeon general um from um uh our former surgeon general um uh who wrote a book about uh loneliness. uh who wrote a book about uh loneliness. uh who wrote a book about uh loneliness. Um one, you know, one very practical Um one, you know, one very practical Um one, you know, one very practical thing to do if you're feeling like you thing to do if you're feeling like you thing to do if you're feeling like you don't have enough so social support is don't have enough so social support is don't have enough so social support is volunteer. volunteer. volunteer. >> Great way to meet people, remind you of >> Great way to meet people, remind you of >> Great way to meet people, remind you of your innate uh nobility. Um I was, you your innate uh nobility. Um I was, you your innate uh nobility. Um I was, you know, especially specifically in the on know, especially specifically in the on know, especially specifically in the on the subject of men. There's a there's a the subject of men. There's a there's a the subject of men. There's a there's a there's a couple I've uh who who come up there's a couple I've uh who who come up there's a couple I've uh who who come up at the this a married couple. They come at the this a married couple. They come at the this a married couple. They come up in my Tik Tok feed all the time. Uh up in my Tik Tok feed all the time. Uh up in my Tik Tok feed all the time. Uh the the wife uh is on camera. The the the wife uh is on camera. The the the wife uh is on camera. The husband never shows his face, but husband never shows his face, but husband never shows his face, but they're for reasons I don't fully they're for reasons I don't fully they're for reasons I don't fully understand, but he's very funny and understand, but he's very funny and understand, but he's very funny and she's very funny and um they have very she's very funny and um they have very she's very funny and um they have very funny conversations that seem often funny conversations that seem often funny conversations that seem often unscripted and and uh anyway, so I I unscripted and and uh anyway, so I I unscripted and and uh anyway, so I I must like them enough that the algorithm must like them enough that the algorithm must like them enough that the algorithm knows to keep serving them up. There was knows to keep serving them up. There was knows to keep serving them up. There was a conversation between the two of them a conversation between the two of them a conversation between the two of them the other day in which he was being the other day in which he was being the other day in which he was being really stupid in a way that I it was really stupid in a way that I it was really stupid in a way that I it was more ignorant than stupid. He just more ignorant than stupid. He just more ignorant than stupid. He just doesn't know better. But he was she was doesn't know better. But he was she was doesn't know better. But he was she was asking him, "Hey, you know, what do you asking him, "Hey, you know, what do you asking him, "Hey, you know, what do you talk to when you're about to go golfing talk to when you're about to go golfing talk to when you're about to go golfing and you're in the locker room? What do and you're in the locker room? What do and you're in the locker room? What do you talk to the guys about?" He's like, you talk to the guys about?" He's like, you talk to the guys about?" He's like, "What do you what do you mean what do we "What do you what do you mean what do we "What do you what do you mean what do we talk about?" He's like, "Well, if you've talk about?" He's like, "Well, if you've talk about?" He's like, "Well, if you've just had a fight with me, you know, like just had a fight with me, you know, like just had a fight with me, you know, like what would you tell them?" She's like, what would you tell them?" She's like, what would you tell them?" She's like, "Well, what would they do? They wouldn't "Well, what would they do? They wouldn't "Well, what would they do? They wouldn't know. They they don't know you. They know. They they don't know you. They know. They they don't know you. They couldn't tell me what to do." It was couldn't tell me what to do." It was couldn't tell me what to do." It was going on to say that like, yeah, he's going on to say that like, yeah, he's going on to say that like, yeah, he's not there to for emotional support. He's not there to for emotional support. He's not there to for emotional support. He's there to golf. And if he any other time there to golf. And if he any other time there to golf. And if he any other time he's just home, he's home with you. he's just home, he's home with you. he's just home, he's home with you. Which is so dumb. Um, and again, I'm not Which is so dumb. Um, and again, I'm not Which is so dumb. Um, and again, I'm not criticizing him. I think he's a really criticizing him. I think he's a really criticizing him. I think he's a really smart person, but it it's truly ignorant smart person, but it it's truly ignorant smart person, but it it's truly ignorant because uh you don't need your friends because uh you don't need your friends because uh you don't need your friends to solve your problems. You need your to solve your problems. You need your to solve your problems. You need your friends to support you in whatever friends to support you in whatever friends to support you in whatever problem you're having with through problem you're having with through problem you're having with through sympathy, being seen, being validated, sympathy, being seen, being validated, sympathy, being seen, being validated, being heard. Uh, and many men operate on being heard. Uh, and many men operate on being heard. Uh, and many men operate on this philosophy of invulnerability. I'm this philosophy of invulnerability. I'm this philosophy of invulnerability. I'm the Marorrow man, solo, wandering the the Marorrow man, solo, wandering the the Marorrow man, solo, wandering the high plains with uh about to get lung high plains with uh about to get lung high plains with uh about to get lung cancer cuz I'm smoking. Um, and you cancer cuz I'm smoking. Um, and you cancer cuz I'm smoking. Um, and you know, this psychology I think is is very know, this psychology I think is is very know, this psychology I think is is very dangerous. What say you to the rant that dangerous. What say you to the rant that dangerous. What say you to the rant that I just went on? I really like the rant I just went on? I really like the rant I just went on? I really like the rant you just went on and um I know from you just went on and um I know from you just went on and um I know from listening to your podcast uh that you listening to your podcast uh that you listening to your podcast uh that you are in uh I think two different men's are in uh I think two different men's are in uh I think two different men's groups or emotional support groups and groups or emotional support groups and groups or emotional support groups and um I I think this um willingness that um I I think this um willingness that um I I think this um willingness that again to be we're being uh stereotyped a again to be we're being uh stereotyped a again to be we're being uh stereotyped a little bit but uh that it seems that little bit but uh that it seems that little bit but uh that it seems that women have an easier time having these women have an easier time having these women have an easier time having these closer emotional connections than men if closer emotional connections than men if closer emotional connections than men if we're again holding to that stereotype. we're again holding to that stereotype. we're again holding to that stereotype. But it's really healthy for us to be But it's really healthy for us to be But it's really healthy for us to be able to unbburden ourselves to be able able to unbburden ourselves to be able able to unbburden ourselves to be able to uh share what's on our mind and on to uh share what's on our mind and on to uh share what's on our mind and on our heart uh with people who as you say our heart uh with people who as you say our heart uh with people who as you say don't fix it or solve it but who listen don't fix it or solve it but who listen don't fix it or solve it but who listen to us and um and the relief that we feel to us and um and the relief that we feel to us and um and the relief that we feel in that unbburdening can be profound. I in that unbburdening can be profound. I in that unbburdening can be profound. I have many many recurring dinners um with have many many recurring dinners um with have many many recurring dinners um with friends of some not all men but uh two friends of some not all men but uh two friends of some not all men but uh two two groups that are specifically men's two groups that are specifically men's two groups that are specifically men's groups and they're not build at all as groups and they're not build at all as groups and they're not build at all as emotional support groups. I mean it's emotional support groups. I mean it's emotional support groups. I mean it's just I have one uh group that I was at just I have one uh group that I was at just I have one uh group that I was at dinner with last night. It's like 10 to dinner with last night. It's like 10 to dinner with last night. It's like 10 to 12 guys who all live near me in the in 12 guys who all live near me in the in 12 guys who all live near me in the in the suburbs. Um, and it can be most of the suburbs. Um, and it can be most of the suburbs. Um, and it can be most of us fled the city during CO and so I have us fled the city during CO and so I have us fled the city during CO and so I have mixed feelings about being in the mixed feelings about being in the mixed feelings about being in the suburbs and so we were in this really suburbs and so we were in this really suburbs and so we were in this really nice room in the basement of a local nice room in the basement of a local nice room in the basement of a local restaurant in the suburbs last night and restaurant in the suburbs last night and restaurant in the suburbs last night and it was mostly just shooting the but it was mostly just shooting the but it was mostly just shooting the but that is incredibly healing. Um, and so that is incredibly healing. Um, and so that is incredibly healing. Um, and so the there need be no top spin of the there need be no top spin of the there need be no top spin of emotional support or doing it for health emotional support or doing it for health emotional support or doing it for health reasons or whatever. It's do it for reasons or whatever. It's do it for reasons or whatever. It's do it for because it's fun. because it's fun. because it's fun. >> Yes. um the health reasons, the health >> Yes. um the health reasons, the health >> Yes. um the health reasons, the health benefits, the psychological benefits benefits, the psychological benefits benefits, the psychological benefits will emerge. You don't even need to talk will emerge. You don't even need to talk will emerge. You don't even need to talk about it. about it. about it. >> Yeah. But I guess I'll ask you a >> Yeah. But I guess I'll ask you a >> Yeah. But I guess I'll ask you a question because question because question because um it is just fun and it can just be um it is just fun and it can just be um it is just fun and it can just be fun. But I'm wondering whether over time fun. But I'm wondering whether over time fun. But I'm wondering whether over time uh if the going was rough in your life, uh if the going was rough in your life, uh if the going was rough in your life, these could then be people who you would these could then be people who you would these could then be people who you would turn to and who you would allow yourself turn to and who you would allow yourself turn to and who you would allow yourself to be vulnerable with. Um, I mean to me to be vulnerable with. Um, I mean to me to be vulnerable with. Um, I mean to me you are an unusual person because you're you are an unusual person because you're you are an unusual person because you're vulnerable all the time on air. vulnerable all the time on air. vulnerable all the time on air. [laughter] [laughter] [laughter] >> Yes. Yes. >> Yes. Yes. >> Yes. Yes. >> But a lot of people aren't. A lot of >> But a lot of people aren't. A lot of >> But a lot of people aren't. A lot of people feel like they have to be strong people feel like they have to be strong people feel like they have to be strong and they have to um, you know, put out a and they have to um, you know, put out a and they have to um, you know, put out a kind of mask of themselves where they're kind of mask of themselves where they're kind of mask of themselves where they're always on top of things where they always on top of things where they always on top of things where they always know the answer where they've always know the answer where they've always know the answer where they've always got it right. I mean I'm in the always got it right. I mean I'm in the always got it right. I mean I'm in the medical for profession. It's it's rare medical for profession. It's it's rare medical for profession. It's it's rare for people to say I don't know or I'm for people to say I don't know or I'm for people to say I don't know or I'm having a hard time or I need help. having a hard time or I need help. having a hard time or I need help. >> Yes. I think there are some cultural >> Yes. I think there are some cultural >> Yes. I think there are some cultural problems in the medical community that I problems in the medical community that I problems in the medical community that I have witnessed firsthand both as a have witnessed firsthand both as a have witnessed firsthand both as a patient and as a child of and spouse of patient and as a child of and spouse of patient and as a child of and spouse of doctors um where you know this doctors um where you know this doctors um where you know this intellectual humility which we know is intellectual humility which we know is intellectual humility which we know is is so helpful not only for happiness but is so helpful not only for happiness but is so helpful not only for happiness but highly functioning organizations is just highly functioning organizations is just highly functioning organizations is just not um not a cultural um uh value for in not um not a cultural um uh value for in not um not a cultural um uh value for in in many medical communities. But in in many medical communities. But in in many medical communities. But in terms of the question you actually asked terms of the question you actually asked terms of the question you actually asked me um ab a million%. Um so I have my me um ab a million%. Um so I have my me um ab a million%. Um so I have my agenda for doing it. One is that I'm agenda for doing it. One is that I'm agenda for doing it. One is that I'm it's just fun and I love hanging out it's just fun and I love hanging out it's just fun and I love hanging out with my friends um and meeting new with my friends um and meeting new with my friends um and meeting new people. Uh but absolutely I I think for people. Uh but absolutely I I think for people. Uh but absolutely I I think for these men I can watch with great pride these men I can watch with great pride these men I can watch with great pride unexpressed pride and none of them unexpressed pride and none of them unexpressed pride and none of them listen to this show so I'm not in danger listen to this show so I'm not in danger listen to this show so I'm not in danger of them knowing it. um unexpressed pride of them knowing it. um unexpressed pride of them knowing it. um unexpressed pride that like I know these guys are making that like I know these guys are making that like I know these guys are making friends who will be there for them when friends who will be there for them when friends who will be there for them when they need it. And um they need it. And um they need it. And um >> yeah, I just don't think for for many >> yeah, I just don't think for for many >> yeah, I just don't think for for many for the men I know at least and and this for the men I know at least and and this for the men I know at least and and this is true even for me. I wouldn't want to is true even for me. I wouldn't want to is true even for me. I wouldn't want to join an emotional support group. join an emotional support group. join an emotional support group. >> But I would do want to join a group of >> But I would do want to join a group of >> But I would do want to join a group of really cool interesting people who are really cool interesting people who are really cool interesting people who are going to eat nice food together um and going to eat nice food together um and going to eat nice food together um and and just let the emotional support and just let the emotional support and just let the emotional support element sneak up on people. Yeah, element sneak up on people. Yeah, element sneak up on people. Yeah, sometimes our naming of things are sometimes our naming of things are sometimes our naming of things are barriers. Um, I know people who have barriers. Um, I know people who have barriers. Um, I know people who have cancer who don't want to go to a cancer who don't want to go to a cancer who don't want to go to a survivor's group. That's not their image survivor's group. That's not their image survivor's group. That's not their image of themsel. And yet, um, they probably of themsel. And yet, um, they probably of themsel. And yet, um, they probably would find value in being able to talk would find value in being able to talk would find value in being able to talk with other people who have gone through with other people who have gone through with other people who have gone through a similar experience. a similar experience. a similar experience. >> I often just refer to it as just the >> I often just refer to it as just the >> I often just refer to it as just the carpool lane. carpool lane. carpool lane. >> There you go. >> There you go. >> There you go. >> And, you know, you can move faster. Um, >> And, you know, you can move faster. Um, >> And, you know, you can move faster. Um, >> okay. I've been teasing this since the >> okay. I've been teasing this since the >> okay. I've been teasing this since the jump. Um let's let's talk about specific jump. Um let's let's talk about specific jump. Um let's let's talk about specific health problems and the integrative health problems and the integrative health problems and the integrative integrative medicine approach to it. So integrative medicine approach to it. So integrative medicine approach to it. So um colds and flu um colds and flu um colds and flu uh what do you know that we should know uh what do you know that we should know uh what do you know that we should know about how to prevent and then once they about how to prevent and then once they about how to prevent and then once they come treat colds and flu? come treat colds and flu? come treat colds and flu? >> Yeah. So prevention is always uh >> Yeah. So prevention is always uh >> Yeah. So prevention is always uh preferred and some of the things are so preferred and some of the things are so preferred and some of the things are so basic. careful handwashing. Uh we basic. careful handwashing. Uh we basic. careful handwashing. Uh we learned about uh the value of masking if learned about uh the value of masking if learned about uh the value of masking if you're going to be in an environment you're going to be in an environment you're going to be in an environment where lots of people are sick. Doctors where lots of people are sick. Doctors where lots of people are sick. Doctors wear masks all the time if they're wear masks all the time if they're wear masks all the time if they're taking care of someone with an taking care of someone with an taking care of someone with an infectious disease that they don't want infectious disease that they don't want infectious disease that they don't want to catch. Um to catch. Um to catch. Um there are things that we can do beyond there are things that we can do beyond there are things that we can do beyond that. So that. So that. So we can add zinc. Uh zinc is available as we can add zinc. Uh zinc is available as we can add zinc. Uh zinc is available as a yummy kind of lozenge. It's often a yummy kind of lozenge. It's often a yummy kind of lozenge. It's often mixed with some vitamin C or some mixed with some vitamin C or some mixed with some vitamin C or some elderberry. Both are also good for you elderberry. Both are also good for you elderberry. Both are also good for you at a a low dose of zinc because higher at a a low dose of zinc because higher at a a low dose of zinc because higher doses of zinc can upset the stomach. But doses of zinc can upset the stomach. But doses of zinc can upset the stomach. But you could take about 25 milligrams a you could take about 25 milligrams a you could take about 25 milligrams a day. It helps your immune system day. It helps your immune system day. It helps your immune system function better. It's been shown to help function better. It's been shown to help function better. It's been shown to help reduce the likelihood the severity of reduce the likelihood the severity of reduce the likelihood the severity of getting um a cold. And so at the very getting um a cold. And so at the very getting um a cold. And so at the very first sign that, oh, I think I'm getting first sign that, oh, I think I'm getting first sign that, oh, I think I'm getting something, you could just start to take something, you could just start to take something, you could just start to take a few zinc lozenes a day to help boost a few zinc lozenes a day to help boost a few zinc lozenes a day to help boost your immune system ability to fight that your immune system ability to fight that your immune system ability to fight that off. Garlic. Garlic is a food. Um, and off. Garlic. Garlic is a food. Um, and off. Garlic. Garlic is a food. Um, and I'm not suggesting anyone take it as a I'm not suggesting anyone take it as a I'm not suggesting anyone take it as a supplement. It's really inexpensive and supplement. It's really inexpensive and supplement. It's really inexpensive and available as a food. So, you take a available as a food. So, you take a available as a food. So, you take a clove of garlic, you press it so or chop clove of garlic, you press it so or chop clove of garlic, you press it so or chop it. uh that activates the active it. uh that activates the active it. uh that activates the active component in a in a whole clove of component in a in a whole clove of component in a in a whole clove of garlic. If you hold it to your nose, it garlic. If you hold it to your nose, it garlic. If you hold it to your nose, it doesn't smell at all, but the minute you doesn't smell at all, but the minute you doesn't smell at all, but the minute you chop it, it gets that wonderful garlicky chop it, it gets that wonderful garlicky chop it, it gets that wonderful garlicky smell. You've converted a chemical smell. You've converted a chemical smell. You've converted a chemical called alien to allin. It's the called alien to allin. It's the called alien to allin. It's the allisonin that has the active antiviral, allisonin that has the active antiviral, allisonin that has the active antiviral, antibacterial, antifungal component. So, antibacterial, antifungal component. So, antibacterial, antifungal component. So, you want to crush or chop or press the you want to crush or chop or press the you want to crush or chop or press the garlic, let it sit for 10 minutes, and garlic, let it sit for 10 minutes, and garlic, let it sit for 10 minutes, and then you want to include it in your diet then you want to include it in your diet then you want to include it in your diet in some way. When my kids are little, in some way. When my kids are little, in some way. When my kids are little, I'd mix it in with some cream cheese and I'd mix it in with some cream cheese and I'd mix it in with some cream cheese and spread it on a bagel or toast, and they spread it on a bagel or toast, and they spread it on a bagel or toast, and they thought that was yummy, and it is a way thought that was yummy, and it is a way thought that was yummy, and it is a way of helping to fight that viral of helping to fight that viral of helping to fight that viral infection. You could put a little bit of infection. You could put a little bit of infection. You could put a little bit of salad dressing and put it on your salad. salad dressing and put it on your salad. salad dressing and put it on your salad. So, there's different ways to So, there's different ways to So, there's different ways to incorporate that raw garlic in your incorporate that raw garlic in your incorporate that raw garlic in your diet. You don't want to just chew on a diet. You don't want to just chew on a diet. You don't want to just chew on a whole clove. It's going to burn your whole clove. It's going to burn your whole clove. It's going to burn your mouth. it's going to hurt your stomach. mouth. it's going to hurt your stomach. mouth. it's going to hurt your stomach. Uh, another thing that you could do is Uh, another thing that you could do is Uh, another thing that you could do is some uh, vitamin C. As I mentioned, some some uh, vitamin C. As I mentioned, some some uh, vitamin C. As I mentioned, some people uh, complain that vitamin C's uh, people uh, complain that vitamin C's uh, people uh, complain that vitamin C's uh, data isn't as strong as it could be. data isn't as strong as it could be. data isn't as strong as it could be. There's some evidence to support vitamin There's some evidence to support vitamin There's some evidence to support vitamin C. It's an easy thing to include either C. It's an easy thing to include either C. It's an easy thing to include either by eating a fresh orange, uh, by by eating a fresh orange, uh, by by eating a fresh orange, uh, by drinking a beverage like an emergency, drinking a beverage like an emergency, drinking a beverage like an emergency, uh, just very easy. You want to increase uh, just very easy. You want to increase uh, just very easy. You want to increase the fluids anyway. So, um, those are a the fluids anyway. So, um, those are a the fluids anyway. So, um, those are a few things. If you do get sick, I, uh, few things. If you do get sick, I, uh, few things. If you do get sick, I, uh, one, really recommend you rinse, rinse one, really recommend you rinse, rinse one, really recommend you rinse, rinse your sinuses. Now, nobody likes the your sinuses. Now, nobody likes the your sinuses. Now, nobody likes the sound of that. They're like, "What? You sound of that. They're like, "What? You sound of that. They're like, "What? You want me to put salt water up my nose? want me to put salt water up my nose? want me to put salt water up my nose? That's going to be horrible." And I have That's going to be horrible." And I have That's going to be horrible." And I have a hard time convincing people to do it. a hard time convincing people to do it. a hard time convincing people to do it. But once you do it, once you get over But once you do it, once you get over But once you do it, once you get over the hump, you uh, thin all of that the hump, you uh, thin all of that the hump, you uh, thin all of that mucousy secretion. So, it's just easy to mucousy secretion. So, it's just easy to mucousy secretion. So, it's just easy to blow it out. it's easy to open up those blow it out. it's easy to open up those blow it out. it's easy to open up those nasal passages and be able to breathe nasal passages and be able to breathe nasal passages and be able to breathe more easily. If there's stuff in your more easily. If there's stuff in your more easily. If there's stuff in your sinuses, you get your sinuses to drain. sinuses, you get your sinuses to drain. sinuses, you get your sinuses to drain. There's some evidence to show that if There's some evidence to show that if There's some evidence to show that if you do that, it helps uh prevent COVID you do that, it helps uh prevent COVID you do that, it helps uh prevent COVID infections uh or have a milder case infections uh or have a milder case infections uh or have a milder case because you're reducing the viral load because you're reducing the viral load because you're reducing the viral load in your nasal passages, which is how in your nasal passages, which is how in your nasal passages, which is how COVID gets into your body. So, doing COVID gets into your body. So, doing COVID gets into your body. So, doing that sinus rinse is a really great idea that sinus rinse is a really great idea that sinus rinse is a really great idea for um reducing your symptoms. Um for um reducing your symptoms. Um for um reducing your symptoms. Um >> can I jump in on that? >> can I jump in on that? >> can I jump in on that? >> Absolutely. >> Absolutely. >> Absolutely. >> Uh what how do you even do that? Like >> Uh what how do you even do that? Like >> Uh what how do you even do that? Like how I I could make some salt water at how I I could make some salt water at how I I could make some salt water at home. I'm pretty sure I could do that. home. I'm pretty sure I could do that. home. I'm pretty sure I could do that. Yes. Yes. Yes. >> What mechanism am I using to spray it up >> What mechanism am I using to spray it up >> What mechanism am I using to spray it up my nose? my nose? my nose? >> Yeah, there's apparatus. So the >> Yeah, there's apparatus. So the >> Yeah, there's apparatus. So the traditional method was uh in ayurveetic traditional method was uh in ayurveetic traditional method was uh in ayurveetic medicine they had what was called a nty medicine they had what was called a nty medicine they had what was called a nty pot and it sort of looked like a teapot pot and it sort of looked like a teapot pot and it sort of looked like a teapot with a long spout. You put one spout in with a long spout. You put one spout in with a long spout. You put one spout in one nostril and tilt your head and pour one nostril and tilt your head and pour one nostril and tilt your head and pour it in. Usually did it in the shower over it in. Usually did it in the shower over it in. Usually did it in the shower over the sink. Um most people don't like that the sink. Um most people don't like that the sink. Um most people don't like that as much as the newer Neil Med sinus as much as the newer Neil Med sinus as much as the newer Neil Med sinus rinse which is uh a squeeze bottle. So, rinse which is uh a squeeze bottle. So, rinse which is uh a squeeze bottle. So, it comes with these little packets of it comes with these little packets of it comes with these little packets of salt with a a little bit of uh sodium salt with a a little bit of uh sodium salt with a a little bit of uh sodium bicarb which buffers the salt. You boil bicarb which buffers the salt. You boil bicarb which buffers the salt. You boil water. You let it cool a little bit. You water. You let it cool a little bit. You water. You let it cool a little bit. You mix it in um with that uh little packet. mix it in um with that uh little packet. mix it in um with that uh little packet. You don't want the water to be too hot You don't want the water to be too hot You don't want the water to be too hot about body temperature or more than room about body temperature or more than room about body temperature or more than room temperature so that it's comfortable temperature so that it's comfortable temperature so that it's comfortable going in and helps clear the the um going in and helps clear the the um going in and helps clear the the um mucus in that way. It it comes with mucus in that way. It it comes with mucus in that way. It it comes with instructions. instructions. instructions. It's a little odd at first and then you It's a little odd at first and then you It's a little odd at first and then you get used to it and you pull it out every get used to it and you pull it out every get used to it and you pull it out every time you have a cold because it's so time you have a cold because it's so time you have a cold because it's so very effective. very effective. very effective. >> You're spraying it up there and then >> You're spraying it up there and then >> You're spraying it up there and then it's coming right back out or is it it's coming right back out or is it it's coming right back out or is it >> It's coming out the other side actually. >> It's coming out the other side actually. >> It's coming out the other side actually. Yeah. You have it spray in one nostril, Yeah. You have it spray in one nostril, Yeah. You have it spray in one nostril, a little pressure, and then once you a little pressure, and then once you a little pressure, and then once you clear the passages, it comes out the clear the passages, it comes out the clear the passages, it comes out the opening on the other side because the opening on the other side because the opening on the other side because the the side that the nozzle's in is kind of the side that the nozzle's in is kind of the side that the nozzle's in is kind of blocked by the nozzle. blocked by the nozzle. blocked by the nozzle. >> That sounds pretty uncomfortable. >> That sounds pretty uncomfortable. >> That sounds pretty uncomfortable. >> I know. That's why people don't want to >> I know. That's why people don't want to >> I know. That's why people don't want to do it. do it. do it. >> [laughter] >> [laughter] >> [laughter] >> But as someone who does it regularly if >> But as someone who does it regularly if >> But as someone who does it regularly if I get sick or to prevent myself, you I get sick or to prevent myself, you I get sick or to prevent myself, you know, if I know I've been exposed to know, if I know I've been exposed to know, if I know I've been exposed to something and as someone who's talked something and as someone who's talked something and as someone who's talked all three of my adult children into all three of my adult children into all three of my adult children into doing it and many many patients, I'll doing it and many many patients, I'll doing it and many many patients, I'll tell you it doesn't take that much tell you it doesn't take that much tell you it doesn't take that much getting used to and it's very effective. getting used to and it's very effective. getting used to and it's very effective. >> Okay, I trust you, so I'm going to do >> Okay, I trust you, so I'm going to do >> Okay, I trust you, so I'm going to do it. Um uh a a few other um uh I it. Um uh a a few other um uh I it. Um uh a a few other um uh I interrupted you in the middle of your interrupted you in the middle of your interrupted you in the middle of your list, so let me get you started again. list, so let me get you started again. list, so let me get you started again. You also talk about things like You also talk about things like You also talk about things like elderberry and echgonatia. Yes. So, um, elderberry and echgonatia. Yes. So, um, elderberry and echgonatia. Yes. So, um, elderberry is yummy. It's a syrup. It elderberry is yummy. It's a syrup. It elderberry is yummy. It's a syrup. It comes from a berry. And, uh, it has been comes from a berry. And, uh, it has been comes from a berry. And, uh, it has been shown to shorten the duration of a cold, shown to shorten the duration of a cold, shown to shorten the duration of a cold, but also shorten the duration of the but also shorten the duration of the but also shorten the duration of the flu, which is really awesome because the flu, which is really awesome because the flu, which is really awesome because the flu is a much more serious illness. Uh, flu is a much more serious illness. Uh, flu is a much more serious illness. Uh, you can buy that as a syrup. Um, and you you can buy that as a syrup. Um, and you you can buy that as a syrup. Um, and you can buy it also as a gummy. Uh, it's can buy it also as a gummy. Uh, it's can buy it also as a gummy. Uh, it's widely available. Echanatia was uh an widely available. Echanatia was uh an widely available. Echanatia was uh an herb that was first discovered by Native herb that was first discovered by Native herb that was first discovered by Native Americans. Uh, it helps you get over a Americans. Uh, it helps you get over a Americans. Uh, it helps you get over a cold more quickly. You usually brew it cold more quickly. You usually brew it cold more quickly. You usually brew it as a tea, but you could also take it as as a tea, but you could also take it as as a tea, but you could also take it as an extract or tincture. I really like to an extract or tincture. I really like to an extract or tincture. I really like to have people brew it as a strong cup of have people brew it as a strong cup of have people brew it as a strong cup of tea, which means you're going to let it tea, which means you're going to let it tea, which means you're going to let it sit in the in the cup of hot water for sit in the in the cup of hot water for sit in the in the cup of hot water for about 10 minutes with a lid over it so about 10 minutes with a lid over it so about 10 minutes with a lid over it so you don't lose the volatile components. you don't lose the volatile components. you don't lose the volatile components. I have them add some black tea as well, I have them add some black tea as well, I have them add some black tea as well, some raw garlic, the way I talked about some raw garlic, the way I talked about some raw garlic, the way I talked about before, some freshly pressed raw garlic, before, some freshly pressed raw garlic, before, some freshly pressed raw garlic, some lemon juice, a little bit of uh some lemon juice, a little bit of uh some lemon juice, a little bit of uh honey, a little bit of cayenne pepper, honey, a little bit of cayenne pepper, honey, a little bit of cayenne pepper, and it sounds like it's going to be and it sounds like it's going to be and it sounds like it's going to be undrinkable, but actually when you have undrinkable, but actually when you have undrinkable, but actually when you have a cold, it soothes that sore throat, a cold, it soothes that sore throat, a cold, it soothes that sore throat, painful throat. It helps you get over painful throat. It helps you get over painful throat. It helps you get over the cold more quickly. the cold more quickly. the cold more quickly. >> So your B, our nice friendly doctor >> So your B, our nice friendly doctor >> So your B, our nice friendly doctor guest here is recommending both water guest here is recommending both water guest here is recommending both water boarding and drinking poison. So, um, boarding and drinking poison. So, um, boarding and drinking poison. So, um, this [laughter] is this [laughter] is this [laughter] is >> Oh my goodness. I hope not. >> Oh my goodness. I hope not. >> Oh my goodness. I hope not. >> I'm just messing with you. >> I'm just messing with you. >> I'm just messing with you. >> Don't fit into the not to do. [laughter] >> Don't fit into the not to do. [laughter] >> Don't fit into the not to do. [laughter] >> So, so you mentioned honey. That is >> So, so you mentioned honey. That is >> So, so you mentioned honey. That is actually there's actually more to say actually there's actually more to say actually there's actually more to say about the value of honey in a cold and about the value of honey in a cold and about the value of honey in a cold and flu situation. Can you hold forth on flu situation. Can you hold forth on flu situation. Can you hold forth on that? that? that? >> Yes. So, most cough medicines don't do >> Yes. So, most cough medicines don't do >> Yes. So, most cough medicines don't do much. The exception would be codin. much. The exception would be codin. much. The exception would be codin. Codine is actually a pretty good cough Codine is actually a pretty good cough Codine is actually a pretty good cough suppressant, but most of the things suppressant, but most of the things suppressant, but most of the things you're going to get over the counter you're going to get over the counter you're going to get over the counter don't actually do much. Honey does. Uh don't actually do much. Honey does. Uh don't actually do much. Honey does. Uh honey, any kind of honey that you're honey, any kind of honey that you're honey, any kind of honey that you're going to buy, soothes the throat. It going to buy, soothes the throat. It going to buy, soothes the throat. It stops that tickle. It's actually been stops that tickle. It's actually been stops that tickle. It's actually been studied in different research trials and studied in different research trials and studied in different research trials and been shown to uh both soothe a sore been shown to uh both soothe a sore been shown to uh both soothe a sore throat and stop the coughing. Uh it's throat and stop the coughing. Uh it's throat and stop the coughing. Uh it's also something that's safe to use with also something that's safe to use with also something that's safe to use with children over the age of one. We don't children over the age of one. We don't children over the age of one. We don't give honey to kids below the age of one. give honey to kids below the age of one. give honey to kids below the age of one. And um obviously uh it's sweet and so And um obviously uh it's sweet and so And um obviously uh it's sweet and so kids like it. kids like it. kids like it. >> Um what about cough drops? >> Um what about cough drops? >> Um what about cough drops? >> I think cough drops can be lovely. Um I >> I think cough drops can be lovely. Um I >> I think cough drops can be lovely. Um I do recommend those zinc lozenes which do recommend those zinc lozenes which do recommend those zinc lozenes which might fit in that broad category of might fit in that broad category of might fit in that broad category of cough drops but ba basically what you're cough drops but ba basically what you're cough drops but ba basically what you're doing there is you're you're um sucking doing there is you're you're um sucking doing there is you're you're um sucking on something that's going to soothe the on something that's going to soothe the on something that's going to soothe the throat. Sometimes they have different throat. Sometimes they have different throat. Sometimes they have different kinds of menthol components which help kinds of menthol components which help kinds of menthol components which help soothe the throat. And there are tees soothe the throat. And there are tees soothe the throat. And there are tees that have that um component as well. So that have that um component as well. So that have that um component as well. So there'll be tees that are called there'll be tees that are called there'll be tees that are called something like throat coat or throat something like throat coat or throat something like throat coat or throat comfort and they're a mixture of comfort and they're a mixture of comfort and they're a mixture of different herbal remedies that soothe different herbal remedies that soothe different herbal remedies that soothe the tissues in the back of your throat. the tissues in the back of your throat. the tissues in the back of your throat. >> On the medical front, um Tylenol or >> On the medical front, um Tylenol or >> On the medical front, um Tylenol or Advil if you have chills, yes or no? Advil if you have chills, yes or no? Advil if you have chills, yes or no? >> So Tylenol and Advil can both make you >> So Tylenol and Advil can both make you >> So Tylenol and Advil can both make you feel more comfortable. I think feel more comfortable. I think feel more comfortable. I think especially if you have the flu and you especially if you have the flu and you especially if you have the flu and you have a high fever and you're very have a high fever and you're very have a high fever and you're very uncomfortable with bodyaches, they will uncomfortable with bodyaches, they will uncomfortable with bodyaches, they will both help in that way. The thing that's both help in that way. The thing that's both help in that way. The thing that's um not quite as clear is the purpose of um not quite as clear is the purpose of um not quite as clear is the purpose of the fever. We know that fever is part of the fever. We know that fever is part of the fever. We know that fever is part of your immune systems rapid recovery your immune systems rapid recovery your immune systems rapid recovery reflex. It is part of the way that your reflex. It is part of the way that your reflex. It is part of the way that your body knocks out whatever organism, body knocks out whatever organism, body knocks out whatever organism, virus, bacteria is causing the virus, bacteria is causing the virus, bacteria is causing the infection. And so if it's a lowgrade infection. And so if it's a lowgrade infection. And so if it's a lowgrade fever, if it's not that distressing, it fever, if it's not that distressing, it fever, if it's not that distressing, it might be better to skip the uh might be better to skip the uh might be better to skip the uh anti-inflammatory or the Tylenol in anti-inflammatory or the Tylenol in anti-inflammatory or the Tylenol in favor of letting your immune system favor of letting your immune system favor of letting your immune system fully do its work. If it's high fever, fully do its work. If it's high fever, fully do its work. If it's high fever, if you're really uncomfortable, uh your if you're really uncomfortable, uh your if you're really uncomfortable, uh your child's really uncomfortable, then I child's really uncomfortable, then I child's really uncomfortable, then I think you say, "Okay, this is this is think you say, "Okay, this is this is think you say, "Okay, this is this is worthwhile." Okay. So that that response worthwhile." Okay. So that that response worthwhile." Okay. So that that response brings me to a whole other category brings me to a whole other category brings me to a whole other category which is muscularkeeletal pain and um which is muscularkeeletal pain and um which is muscularkeeletal pain and um you've got a whole section about the you've got a whole section about the you've got a whole section about the integrative approach to muscularkeeletal integrative approach to muscularkeeletal integrative approach to muscularkeeletal pain in the book. Um and one of the pain in the book. Um and one of the pain in the book. Um and one of the things you say is that we might be things you say is that we might be things you say is that we might be tempted to reach for Tylenol or uh tempted to reach for Tylenol or uh tempted to reach for Tylenol or uh ibuprofen or or uh Tylenol or Advil. Um ibuprofen or or uh Tylenol or Advil. Um ibuprofen or or uh Tylenol or Advil. Um but we might want to think twice. Can but we might want to think twice. Can but we might want to think twice. Can you say more about that? you say more about that? you say more about that? >> Yeah. So for many years our advice if >> Yeah. So for many years our advice if >> Yeah. So for many years our advice if someone for example had an injury had someone for example had an injury had someone for example had an injury had this acronym RICE which stood for rice this acronym RICE which stood for rice this acronym RICE which stood for rice uh for rest, ice, compression and uh for rest, ice, compression and uh for rest, ice, compression and elevation. elevation. elevation. And um we now know that that's not And um we now know that that's not And um we now know that that's not actually a good idea or part of it isn't actually a good idea or part of it isn't actually a good idea or part of it isn't a good idea. Um, we have a very long a good idea. Um, we have a very long a good idea. Um, we have a very long complicated acronym now called peace and complicated acronym now called peace and complicated acronym now called peace and love in which you protect. That's the P. love in which you protect. That's the P. love in which you protect. That's the P. The E is elevate because that's going to The E is elevate because that's going to The E is elevate because that's going to take down some of the swelling. But the take down some of the swelling. But the take down some of the swelling. But the A is avoid. Avoid anti-inflammatories. A is avoid. Avoid anti-inflammatories. A is avoid. Avoid anti-inflammatories. And the reason we have people avoid is And the reason we have people avoid is And the reason we have people avoid is that the inflammation is part of the that the inflammation is part of the that the inflammation is part of the healing process. Uh earlier I mentioned healing process. Uh earlier I mentioned healing process. Uh earlier I mentioned how we've all had the experience of how we've all had the experience of how we've all had the experience of watching a cut heal. Well, if you really watching a cut heal. Well, if you really watching a cut heal. Well, if you really pay attention, you'll notice that pay attention, you'll notice that pay attention, you'll notice that there's a little bit of redness and there's a little bit of redness and there's a little bit of redness and probably a little bit of swelling right probably a little bit of swelling right probably a little bit of swelling right around that cut. That is part of your around that cut. That is part of your around that cut. That is part of your body's inflammatory process to heal the body's inflammatory process to heal the body's inflammatory process to heal the cut. The same thing is happening. It's a cut. The same thing is happening. It's a cut. The same thing is happening. It's a little less visible perhaps when you little less visible perhaps when you little less visible perhaps when you have an injury, a muscularkeeletal have an injury, a muscularkeeletal have an injury, a muscularkeeletal injury. You have some swelling, you have injury. You have some swelling, you have injury. You have some swelling, you have some inflammation, you might have some some inflammation, you might have some some inflammation, you might have some heat. And so we have people avoid heat. And so we have people avoid heat. And so we have people avoid anti-inflammatories because we actually anti-inflammatories because we actually anti-inflammatories because we actually don't want to knock out that don't want to knock out that don't want to knock out that inflammation that has a healing purpose. inflammation that has a healing purpose. inflammation that has a healing purpose. We also have people avoid icing which We also have people avoid icing which We also have people avoid icing which used to be part of that rice kind of uh used to be part of that rice kind of uh used to be part of that rice kind of uh protocol. And um ice, it turns out, protocol. And um ice, it turns out, protocol. And um ice, it turns out, reduces the swelling and the pain. reduces the swelling and the pain. reduces the swelling and the pain. That's lovely. But in doing so, you have That's lovely. But in doing so, you have That's lovely. But in doing so, you have less of an inflammatory response. So you less of an inflammatory response. So you less of an inflammatory response. So you have less of that rapid recovery reflex have less of that rapid recovery reflex have less of that rapid recovery reflex response. You do want the inflammatory response. You do want the inflammatory response. You do want the inflammatory cells to come in to help with the cells to come in to help with the cells to come in to help with the healing. So it's a long way of saying healing. So it's a long way of saying healing. So it's a long way of saying that again if the pain is really severe, that again if the pain is really severe, that again if the pain is really severe, it may make sense to say, well, I'm it may make sense to say, well, I'm it may make sense to say, well, I'm going to do this cuz I I need to do going to do this cuz I I need to do going to do this cuz I I need to do something. But often compression, something. But often compression, something. But often compression, putting an ACE wrap, not not allowing it putting an ACE wrap, not not allowing it putting an ACE wrap, not not allowing it to swell as much because of the external to swell as much because of the external to swell as much because of the external compression from the ACE wrap will be compression from the ACE wrap will be compression from the ACE wrap will be helpful enough. We also don't have helpful enough. We also don't have helpful enough. We also don't have people rest as much as we used to. Uh we people rest as much as we used to. Uh we people rest as much as we used to. Uh we have people protect the joint with that have people protect the joint with that have people protect the joint with that ACE wrap perhaps with um a walking cast ACE wrap perhaps with um a walking cast ACE wrap perhaps with um a walking cast or something like that and then we have or something like that and then we have or something like that and then we have them get up and start moving again them get up and start moving again them get up and start moving again because that's going to move some of the because that's going to move some of the because that's going to move some of the fluid out of the joint and it's going to fluid out of the joint and it's going to fluid out of the joint and it's going to help with the healing process. The only help with the healing process. The only help with the healing process. The only place that isn't true is if you break place that isn't true is if you break place that isn't true is if you break it. If you break it, then we want to it. 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This is much less much less side. This is much less much less sensitive. Um I have some tendonitis in sensitive. Um I have some tendonitis in sensitive. Um I have some tendonitis in my elbows which is a pain in the ass cuz my elbows which is a pain in the ass cuz my elbows which is a pain in the ass cuz I like to exercise a lot especially with I like to exercise a lot especially with I like to exercise a lot especially with weights. Um, I've been surprised by the weights. Um, I've been surprised by the weights. Um, I've been surprised by the advice. Uh, it was the first time advice. Uh, it was the first time advice. Uh, it was the first time actually that I've been told by a actually that I've been told by a actually that I've been told by a physical therapist, don't take um, pain physical therapist, don't take um, pain physical therapist, don't take um, pain medication and I'm not. Um, but it medication and I'm not. Um, but it medication and I'm not. Um, but it really rhymes with what you're saying. really rhymes with what you're saying. really rhymes with what you're saying. But he also said like, do the same But he also said like, do the same But he also said like, do the same exercises but at a much lower weight. exercises but at a much lower weight. exercises but at a much lower weight. So, I'm doing lateral raises for my So, I'm doing lateral raises for my So, I'm doing lateral raises for my deltoids and bicep curls for my biceps, deltoids and bicep curls for my biceps, deltoids and bicep curls for my biceps, but just with 5 or 10 lb weights. Um, but just with 5 or 10 lb weights. Um, but just with 5 or 10 lb weights. Um, does that how does that line up with does that how does that line up with does that how does that line up with what you're talking about? what you're talking about? what you're talking about? >> What are you noticing? Is it helping? >> What are you noticing? Is it helping? >> What are you noticing? Is it helping? >> It's been pretty stubborn. >> It's been pretty stubborn. >> It's been pretty stubborn. >> Uhhuh. >> Uhhuh. >> Uhhuh. >> Uh, >> Uh, >> Uh, so I don't know yet. Um, so I don't know yet. Um, so I don't know yet. Um, >> but I do notice that it doesn't hurt as >> but I do notice that it doesn't hurt as >> but I do notice that it doesn't hurt as much as doing it with the weight I would much as doing it with the weight I would much as doing it with the weight I would normally do. And it's good to stay keep normally do. And it's good to stay keep normally do. And it's good to stay keep the m it feels right to keep those the m it feels right to keep those the m it feels right to keep those muscles active, muscles active, muscles active, >> right? Um, a few things. One is >> right? Um, a few things. One is >> right? Um, a few things. One is tendonitis is hard because the tendons tendonitis is hard because the tendons tendonitis is hard because the tendons which are these um pretty fibrous and which are these um pretty fibrous and which are these um pretty fibrous and not well vascularized which means not well vascularized which means not well vascularized which means there's not a lot of blood flow don't there's not a lot of blood flow don't there's not a lot of blood flow don't heal as well as the skin for example heal as well as the skin for example heal as well as the skin for example which has lots and lots of blood vessels which has lots and lots of blood vessels which has lots and lots of blood vessels uh supplying every absolute bit of it. uh supplying every absolute bit of it. uh supplying every absolute bit of it. So tendons are are harder. Um, I agree So tendons are are harder. Um, I agree So tendons are are harder. Um, I agree with, you know, don't do something that with, you know, don't do something that with, you know, don't do something that hurts, which would be the full weight hurts, which would be the full weight hurts, which would be the full weight that you're used to. And yet, you don't that you're used to. And yet, you don't that you're used to. And yet, you don't want your muscles to atrophy. And that want your muscles to atrophy. And that want your muscles to atrophy. And that is something that we really shifted in is something that we really shifted in is something that we really shifted in medicine. I mean, we used to put people medicine. I mean, we used to put people medicine. I mean, we used to put people to bed rest after a heart attack. We to bed rest after a heart attack. We to bed rest after a heart attack. We used to put women to bed rest after they used to put women to bed rest after they used to put women to bed rest after they had a baby. And now, you know, you have had a baby. And now, you know, you have had a baby. And now, you know, you have orthopedic surgery for your knee and orthopedic surgery for your knee and orthopedic surgery for your knee and your hip. And that very same day, your hip. And that very same day, your hip. And that very same day, they're getting you out of bed. And it's they're getting you out of bed. And it's they're getting you out of bed. And it's for several reasons. One is we know if for several reasons. One is we know if for several reasons. One is we know if we get you out of bed, you're less we get you out of bed, you're less we get you out of bed, you're less likely to have a blood clot. Blood clot likely to have a blood clot. Blood clot likely to have a blood clot. Blood clot is a serious u adverse effect that you is a serious u adverse effect that you is a serious u adverse effect that you want to avoid. But also muscle atrophy want to avoid. But also muscle atrophy want to avoid. But also muscle atrophy can happen very quickly and as we age can happen very quickly and as we age can happen very quickly and as we age more quickly yet. And so continuing to more quickly yet. And so continuing to more quickly yet. And so continuing to use the muscles is good advice. I'm use the muscles is good advice. I'm use the muscles is good advice. I'm going to give you one piece of advice going to give you one piece of advice going to give you one piece of advice that wasn't given to you by your um that wasn't given to you by your um that wasn't given to you by your um physical therapist and that's that I physical therapist and that's that I physical therapist and that's that I think acupuncture can be really helpful think acupuncture can be really helpful think acupuncture can be really helpful uh for tendinitis of different kinds. uh for tendinitis of different kinds. uh for tendinitis of different kinds. And that's something to consider and And that's something to consider and And that's something to consider and something I write about in heal faster. something I write about in heal faster. something I write about in heal faster. And the other is if the acupuncture uh And the other is if the acupuncture uh And the other is if the acupuncture uh doesn't do it. Um there are people who doesn't do it. Um there are people who doesn't do it. Um there are people who are now using PRP which is plateletri are now using PRP which is plateletri are now using PRP which is plateletri plasma uh to help inflammatory plasma uh to help inflammatory plasma uh to help inflammatory problems like a tendinitis. anything problems like a tendinitis. anything problems like a tendinitis. anything that ends in itis, it tiis, uh that ends in itis, it tiis, uh that ends in itis, it tiis, uh tendinitis, uh arthritis, tendinitis, uh arthritis, tendinitis, uh arthritis, rheumatoid arthritis, ulcerative rheumatoid arthritis, ulcerative rheumatoid arthritis, ulcerative colitis, anything that has that itis colitis, anything that has that itis colitis, anything that has that itis means it's inflamed. And so the platelet means it's inflamed. And so the platelet means it's inflamed. And so the platelet the plateletri plasma PRP uh can be uh the plateletri plasma PRP uh can be uh the plateletri plasma PRP uh can be uh used, it's injected locally and it used, it's injected locally and it used, it's injected locally and it really helps with that kind of really helps with that kind of really helps with that kind of inflammatory problem. A lot of sports inflammatory problem. A lot of sports inflammatory problem. A lot of sports medicine and orthopedic doctors are medicine and orthopedic doctors are medicine and orthopedic doctors are using that. using that. using that. >> That's really interesting. Um, what >> That's really interesting. Um, what >> That's really interesting. Um, what about heat? Um, heating pads or sitting about heat? Um, heating pads or sitting about heat? Um, heating pads or sitting in a sauna? in a sauna? in a sauna? >> Uh, I'm a huge fan of heat. Uh, I think >> Uh, I'm a huge fan of heat. Uh, I think >> Uh, I'm a huge fan of heat. Uh, I think it's really underused. Uh, heat is going it's really underused. Uh, heat is going it's really underused. Uh, heat is going to increase the amount of blood flow to to increase the amount of blood flow to to increase the amount of blood flow to an area. And so, it's often a great an area. And so, it's often a great an area. And so, it's often a great strategy. We tend not to do it at the strategy. We tend not to do it at the strategy. We tend not to do it at the first moment because it is uh going to first moment because it is uh going to first moment because it is uh going to increase the swelling if there's increase the swelling if there's increase the swelling if there's swelling. But after the first few days, swelling. But after the first few days, swelling. But after the first few days, heat is great. Heat's so interesting. heat is great. Heat's so interesting. heat is great. Heat's so interesting. Uh, and pain is interesting. Uh, and pain is interesting. Uh, and pain is interesting. Heat travels more quickly along the pain Heat travels more quickly along the pain Heat travels more quickly along the pain fibers to the brain than pain does. So, fibers to the brain than pain does. So, fibers to the brain than pain does. So, there are these nerve fibers, they there are these nerve fibers, they there are these nerve fibers, they almost have different channels on them. almost have different channels on them. almost have different channels on them. And if you put heat on something, you And if you put heat on something, you And if you put heat on something, you might notice, wow, I don't feel pain might notice, wow, I don't feel pain might notice, wow, I don't feel pain anymore. Why is that? Well, it's because anymore. Why is that? Well, it's because anymore. Why is that? Well, it's because the signal, the heat signal traveling to the signal, the heat signal traveling to the signal, the heat signal traveling to your brain gets there faster than the your brain gets there faster than the your brain gets there faster than the pain signal, and that's why you don't pain signal, and that's why you don't pain signal, and that's why you don't feel pain. So, it's a great option for feel pain. So, it's a great option for feel pain. So, it's a great option for relieving pain. It also increases the relieving pain. It also increases the relieving pain. It also increases the blood flow, which increases the healing blood flow, which increases the healing blood flow, which increases the healing because that circulation brings all because that circulation brings all because that circulation brings all sorts of healing factors to help heal sorts of healing factors to help heal sorts of healing factors to help heal whatever the injury is. So, that's whatever the injury is. So, that's whatever the injury is. So, that's awesome. And then sauna of course is a awesome. And then sauna of course is a awesome. And then sauna of course is a way of immersing your whole body in way of immersing your whole body in way of immersing your whole body in heat. And sauna is really having a heat. And sauna is really having a heat. And sauna is really having a moment. We have lots of studies that are moment. We have lots of studies that are moment. We have lots of studies that are happening with sauna. It actually has happening with sauna. It actually has happening with sauna. It actually has been shown to help reduce the risk of been shown to help reduce the risk of been shown to help reduce the risk of getting a cold as we were talking about getting a cold as we were talking about getting a cold as we were talking about earlier. Uh it's being used in people earlier. Uh it's being used in people earlier. Uh it's being used in people who have muscularkeeletal injuries. It's who have muscularkeeletal injuries. It's who have muscularkeeletal injuries. It's being used for people with heart failure being used for people with heart failure being used for people with heart failure under supervision. So, it's very under supervision. So, it's very under supervision. So, it's very interesting to see all of the different interesting to see all of the different interesting to see all of the different indications uh for that heat immersion indications uh for that heat immersion indications uh for that heat immersion as a healthpromoting as a healthpromoting as a healthpromoting step that one can take. step that one can take. step that one can take. >> Uh cold plunges are also having a >> Uh cold plunges are also having a >> Uh cold plunges are also having a moment, but we just talked about your uh moment, but we just talked about your uh moment, but we just talked about your uh uh dim view of icing. So, how what do uh dim view of icing. So, how what do uh dim view of icing. So, how what do you think about cold plunges? you think about cold plunges? you think about cold plunges? >> Well, of course, icing and injury is >> Well, of course, icing and injury is >> Well, of course, icing and injury is different from a cold plunge, right? Um, different from a cold plunge, right? Um, different from a cold plunge, right? Um, icing an injury is going to interfere icing an injury is going to interfere icing an injury is going to interfere with your rapid recovery reflex where with your rapid recovery reflex where with your rapid recovery reflex where you'd be normally sending all of these you'd be normally sending all of these you'd be normally sending all of these uh white blood cells and cytoines and uh white blood cells and cytoines and uh white blood cells and cytoines and other messengers for healing to that other messengers for healing to that other messengers for healing to that part of the body. A cold plunge is a part of the body. A cold plunge is a part of the body. A cold plunge is a kind of healthy stress to the system. kind of healthy stress to the system. kind of healthy stress to the system. >> So, um, it's uncomfortable. I mean >> So, um, it's uncomfortable. I mean >> So, um, it's uncomfortable. I mean talked about the sinus rinse being talked about the sinus rinse being talked about the sinus rinse being uncomfortable. Plunging into icy cold uncomfortable. Plunging into icy cold uncomfortable. Plunging into icy cold water is uncomfortable, water is uncomfortable, water is uncomfortable, >> but your body responds to it with uh a >> but your body responds to it with uh a >> but your body responds to it with uh a wave of um of heat of course to restore wave of um of heat of course to restore wave of um of heat of course to restore your temperature to restore your your temperature to restore your your temperature to restore your equilibrium and it appears to also have equilibrium and it appears to also have equilibrium and it appears to also have an effect on your nervous system in an effect on your nervous system in an effect on your nervous system in terms of reducing stress. Uh, I think terms of reducing stress. Uh, I think terms of reducing stress. Uh, I think that um they are it's it's a very that um they are it's it's a very that um they are it's it's a very interesting and I think it does need interesting and I think it does need interesting and I think it does need more research. I don't know if you've more research. I don't know if you've more research. I don't know if you've ever looked at Wimhof, sometimes called ever looked at Wimhof, sometimes called ever looked at Wimhof, sometimes called the Iceman, but he's the one who's the Iceman, but he's the one who's the Iceman, but he's the one who's really popularized cold plunges. And really popularized cold plunges. And really popularized cold plunges. And there are people who just love the there are people who just love the there are people who just love the euphoric feeling they get after doing euphoric feeling they get after doing euphoric feeling they get after doing this. It's it's a little bit of um uh this. It's it's a little bit of um uh this. It's it's a little bit of um uh what we call hormesis, which is an what we call hormesis, which is an what we call hormesis, which is an intentional stress on the body that then intentional stress on the body that then intentional stress on the body that then helps your body reset. Not everybody helps your body reset. Not everybody helps your body reset. Not everybody will like it. Um and if you're an older will like it. Um and if you're an older will like it. Um and if you're an older person, if you have heart disease, you person, if you have heart disease, you person, if you have heart disease, you want to be sure that it's safe for you want to be sure that it's safe for you want to be sure that it's safe for you by talking to your doctor. But for young by talking to your doctor. But for young by talking to your doctor. But for young healthy people, these intentional healthy people, these intentional healthy people, these intentional stresses like a cold plunge, like a hot stresses like a cold plunge, like a hot stresses like a cold plunge, like a hot sauna, could actually be very good for sauna, could actually be very good for sauna, could actually be very good for resetting our overall system. resetting our overall system. resetting our overall system. >> Let's talk about anxiety. Um, >> Let's talk about anxiety. Um, >> Let's talk about anxiety. Um, from your standpoint, again, from the from your standpoint, again, from the from your standpoint, again, from the integrative medicine standpoint, what do integrative medicine standpoint, what do integrative medicine standpoint, what do you recommend for anxiety? you recommend for anxiety? you recommend for anxiety? >> I have so many things to recommend. I >> I have so many things to recommend. I >> I have so many things to recommend. I mean, one of the things that's so mean, one of the things that's so mean, one of the things that's so wonderful about integrative medicine is wonderful about integrative medicine is wonderful about integrative medicine is it really gives you a large toolkit. And it really gives you a large toolkit. And it really gives you a large toolkit. And um it's a much bigger toolkit than just um it's a much bigger toolkit than just um it's a much bigger toolkit than just talking about medication. And the talking about medication. And the talking about medication. And the medications for anxiety while they can medications for anxiety while they can medications for anxiety while they can be very effective in the short term, in be very effective in the short term, in be very effective in the short term, in the long term are quite problematic for the long term are quite problematic for the long term are quite problematic for a variety of side effect reasons. So a variety of side effect reasons. So a variety of side effect reasons. So from integrative medicine perspective, from integrative medicine perspective, from integrative medicine perspective, it's not that we never use medicines. We it's not that we never use medicines. We it's not that we never use medicines. We do, but we like to use the least do, but we like to use the least do, but we like to use the least invasive, most natural, least likely to invasive, most natural, least likely to invasive, most natural, least likely to cause side effect first. So, if you're cause side effect first. So, if you're cause side effect first. So, if you're going to have surgery and someone's going to have surgery and someone's going to have surgery and someone's going to give you an intravenous going to give you an intravenous going to give you an intravenous medicine to help your anxiety, medicine to help your anxiety, medicine to help your anxiety, wonderful. But if you're anxious every wonderful. But if you're anxious every wonderful. But if you're anxious every single day, you want to see how can I single day, you want to see how can I single day, you want to see how can I manage this? Um, so what can you do? manage this? Um, so what can you do? manage this? Um, so what can you do? Well, there are mental things, emotional Well, there are mental things, emotional Well, there are mental things, emotional things, physical things, and spiritual things, physical things, and spiritual things, physical things, and spiritual things you can do. And each of those has things you can do. And each of those has things you can do. And each of those has a lot. So, for example, a physical a lot. So, for example, a physical a lot. So, for example, a physical thing, exercise. Many people find when thing, exercise. Many people find when thing, exercise. Many people find when they take a brisk walk or go for a run, they take a brisk walk or go for a run, they take a brisk walk or go for a run, they relieve a lot of anxiety. But if they relieve a lot of anxiety. But if they relieve a lot of anxiety. But if you're anxious and can't fall asleep, you're anxious and can't fall asleep, you're anxious and can't fall asleep, you're not going to go out for a run. you're not going to go out for a run. you're not going to go out for a run. You need something different at that You need something different at that You need something different at that time. So maybe you pull for an emotional time. So maybe you pull for an emotional time. So maybe you pull for an emotional thing like listening to some guided thing like listening to some guided thing like listening to some guided imagery uh on an app like I mentioned imagery uh on an app like I mentioned imagery uh on an app like I mentioned earlier or maybe there's a prayer you earlier or maybe there's a prayer you earlier or maybe there's a prayer you say before you go to sleep and that say before you go to sleep and that say before you go to sleep and that spiritual practice helps quiet your spiritual practice helps quiet your spiritual practice helps quiet your nervous system and helps you let go of nervous system and helps you let go of nervous system and helps you let go of the things that you're feeling anxious the things that you're feeling anxious the things that you're feeling anxious about. Um, there are physical things about. Um, there are physical things about. Um, there are physical things like dietary supplements that you can like dietary supplements that you can like dietary supplements that you can use. For example, eltheanine, which is use. For example, eltheanine, which is use. For example, eltheanine, which is an amino acid in green tea that can help an amino acid in green tea that can help an amino acid in green tea that can help relieve anxiety. So, there's a really relieve anxiety. So, there's a really relieve anxiety. So, there's a really big toolbox. There's even weighted big toolbox. There's even weighted big toolbox. There's even weighted blankets, uh, which is going to have no blankets, uh, which is going to have no blankets, uh, which is going to have no side effect other than it may make you side effect other than it may make you side effect other than it may make you feel too hot. Not everyone likes a white feel too hot. Not everyone likes a white feel too hot. Not everyone likes a white weighted blanket, but there's evidence weighted blanket, but there's evidence weighted blanket, but there's evidence to show that that's effective. There are to show that that's effective. There are to show that that's effective. There are devices like vagus nerve stimulators devices like vagus nerve stimulators devices like vagus nerve stimulators which you would put over the vag nerve which you would put over the vag nerve which you would put over the vag nerve as it runs through your neck, as it runs through your neck, as it runs through your neck, but you could do that by humming. but you could do that by humming. but you could do that by humming. Humming activates the vag nerve. So, Humming activates the vag nerve. So, Humming activates the vag nerve. So, there's just a wide range of things that there's just a wide range of things that there's just a wide range of things that are at your fingertips. are at your fingertips. are at your fingertips. >> What do you think about caffeine? >> What do you think about caffeine? >> What do you think about caffeine? >> I really enjoy my morning coffee >> I really enjoy my morning coffee >> I really enjoy my morning coffee [laughter] [laughter] [laughter] and um I I'm with a lot of people who and um I I'm with a lot of people who and um I I'm with a lot of people who enjoy their morning coffee. So the enjoy their morning coffee. So the enjoy their morning coffee. So the evidence shows that coffee evidence shows that coffee evidence shows that coffee uh extends our lifespan. It reduces all uh extends our lifespan. It reduces all uh extends our lifespan. It reduces all cause mortality. Coffee is good for you. cause mortality. Coffee is good for you. cause mortality. Coffee is good for you. It's an antioxidant. It has a lot of It's an antioxidant. It has a lot of It's an antioxidant. It has a lot of good benefits. And there's two good benefits. And there's two good benefits. And there's two exceptions. One is if it makes you exceptions. One is if it makes you exceptions. One is if it makes you anxious, then it's probably not so good anxious, then it's probably not so good anxious, then it's probably not so good for you. And it does make some people for you. And it does make some people for you. And it does make some people anxious. I get anxious if I have too anxious. I get anxious if I have too anxious. I get anxious if I have too much. You know, if I have one cup of much. You know, if I have one cup of much. You know, if I have one cup of coffee, I'm fine. if I have three cups coffee, I'm fine. if I have three cups coffee, I'm fine. if I have three cups of coffee, I'm wired and I'm, you know, of coffee, I'm wired and I'm, you know, of coffee, I'm wired and I'm, you know, I'm not so fine. So, you have to know I'm not so fine. So, you have to know I'm not so fine. So, you have to know where your caffeine sort of limit is. where your caffeine sort of limit is. where your caffeine sort of limit is. And the second is it really upsets some And the second is it really upsets some And the second is it really upsets some people's GI systems. And if you're people's GI systems. And if you're people's GI systems. And if you're someone who has that effect, it gives someone who has that effect, it gives someone who has that effect, it gives you an upset stomach. It it uh, you you an upset stomach. It it uh, you you an upset stomach. It it uh, you know, makes you go to the bathroom too know, makes you go to the bathroom too know, makes you go to the bathroom too frequently, then it also may not be your frequently, then it also may not be your frequently, then it also may not be your friend. And and the last thing I'll say friend. And and the last thing I'll say friend. And and the last thing I'll say is it can also interfere with sleep. is it can also interfere with sleep. is it can also interfere with sleep. Coffee has a relatively long halflife Coffee has a relatively long halflife Coffee has a relatively long halflife and so if you're someone who's not and so if you're someone who's not and so if you're someone who's not sleeping well, the morning coffee is sleeping well, the morning coffee is sleeping well, the morning coffee is probably fine, but you probably don't probably fine, but you probably don't probably fine, but you probably don't want to have coffee in the afternoon or want to have coffee in the afternoon or want to have coffee in the afternoon or certainly not in the evening. certainly not in the evening. certainly not in the evening. >> Are there supplements or vitamins that >> Are there supplements or vitamins that >> Are there supplements or vitamins that we should take that might help with the we should take that might help with the we should take that might help with the anxiety? anxiety? anxiety? >> There are many um and there you can >> There are many um and there you can >> There are many um and there you can think about two classes. Things you take think about two classes. Things you take think about two classes. Things you take all the time and things you might take all the time and things you might take all the time and things you might take on an as needed basis. So two things to on an as needed basis. So two things to on an as needed basis. So two things to consider for all the time. One are B consider for all the time. One are B consider for all the time. One are B vitamins and you could take a B50 vitamins and you could take a B50 vitamins and you could take a B50 complex. There are eight different B complex. There are eight different B complex. There are eight different B vitamins. So the B50 gives you 50 vitamins. So the B50 gives you 50 vitamins. So the B50 gives you 50 milligrams or 50 micrograms of all eight milligrams or 50 micrograms of all eight milligrams or 50 micrograms of all eight of them and that has been shown in of them and that has been shown in of them and that has been shown in multiple randomized control trials to multiple randomized control trials to multiple randomized control trials to reduce the feelings of stress and reduce the feelings of stress and reduce the feelings of stress and anxiety in adults. So that's one that anxiety in adults. So that's one that anxiety in adults. So that's one that you could take regularly. The other you could take regularly. The other you could take regularly. The other would be omega-3 fatty acids, which are would be omega-3 fatty acids, which are would be omega-3 fatty acids, which are usually from fish. We sometimes call it usually from fish. We sometimes call it usually from fish. We sometimes call it fish oil. And there you have to be sure fish oil. And there you have to be sure fish oil. And there you have to be sure you get the right dose, which is uh 2 g. you get the right dose, which is uh 2 g. you get the right dose, which is uh 2 g. So you have to turn the bottle around So you have to turn the bottle around So you have to turn the bottle around and be sure that you're getting 2 g of and be sure that you're getting 2 g of and be sure that you're getting 2 g of EPA and DHA. So those are the um the EPA and DHA. So those are the um the EPA and DHA. So those are the um the regular use, but then there are things regular use, but then there are things regular use, but then there are things on an ads needed basis. I mentioned on an ads needed basis. I mentioned on an ads needed basis. I mentioned aine, that would be one. There's another aine, that would be one. There's another aine, that would be one. There's another one that's called inositol. Um it is in one that's called inositol. Um it is in one that's called inositol. Um it is in a powder. You take some before you go to a powder. You take some before you go to a powder. You take some before you go to sleep at night. Uh it helps you sleep. sleep at night. Uh it helps you sleep. sleep at night. Uh it helps you sleep. It helps with anxiety. Um Valyrian, It helps with anxiety. Um Valyrian, It helps with anxiety. Um Valyrian, which helps you sleep, can also be taken which helps you sleep, can also be taken which helps you sleep, can also be taken uh intermittently and can help with uh intermittently and can help with uh intermittently and can help with anxiety. Uh there's just many many in anxiety. Uh there's just many many in anxiety. Uh there's just many many in this class of what we call nervines, this class of what we call nervines, this class of what we call nervines, which are uh herbal remedies that can which are uh herbal remedies that can which are uh herbal remedies that can help. Um there are adaptogens that help. Um there are adaptogens that help. Um there are adaptogens that people can take that help relieve stress people can take that help relieve stress people can take that help relieve stress like chisandra or rodeiola. There's one like chisandra or rodeiola. There's one like chisandra or rodeiola. There's one called ashwagandha which you take before called ashwagandha which you take before called ashwagandha which you take before bed because unlike most of the bed because unlike most of the bed because unlike most of the adaptogens it actually helps you sleep. adaptogens it actually helps you sleep. adaptogens it actually helps you sleep. We say it's for people who are wired and We say it's for people who are wired and We say it's for people who are wired and tired. They're so tired but they're too tired. They're so tired but they're too tired. They're so tired but they're too wired to fall asleep. So ashwagandha can wired to fall asleep. So ashwagandha can wired to fall asleep. So ashwagandha can help them. help them. help them. >> What what's an adaptogen as opposed to a >> What what's an adaptogen as opposed to a >> What what's an adaptogen as opposed to a supplement or is it just a kind of supplement or is it just a kind of supplement or is it just a kind of supplement? It's a kind of supplement supplement? It's a kind of supplement supplement? It's a kind of supplement and it's unique in that it has this and it's unique in that it has this and it's unique in that it has this homeostatic or normalizing function. Um, homeostatic or normalizing function. Um, homeostatic or normalizing function. Um, so it helps bring people back into that so it helps bring people back into that so it helps bring people back into that midstate. midstate. midstate. People who are really stressed, it sort People who are really stressed, it sort People who are really stressed, it sort of brings them down a little bit. Um, of brings them down a little bit. Um, of brings them down a little bit. Um, and um, there's a whole class of them and um, there's a whole class of them and um, there's a whole class of them that are from almost every culture that are from almost every culture that are from almost every culture except ours. except ours. except ours. uh in Russia they discovered uh rodeiola uh in Russia they discovered uh rodeiola uh in Russia they discovered uh rodeiola in China they have gins singh um in um in China they have gins singh um in um in China they have gins singh um in um India they have ashwagandha and holy India they have ashwagandha and holy India they have ashwagandha and holy basil so there's a a many different ones basil so there's a a many different ones basil so there's a a many different ones some are a little more activating so some are a little more activating so some are a little more activating so jins singh for example is a little more jins singh for example is a little more jins singh for example is a little more activating and some like the ashwagandha activating and some like the ashwagandha activating and some like the ashwagandha are a little bit more quieting and so are a little bit more quieting and so are a little bit more quieting and so you want to have um some information you want to have um some information you want to have um some information about these before you just go to the about these before you just go to the about these before you just go to the store and grab one from the shelf store and grab one from the shelf store and grab one from the shelf >> finally let's talk about heart >> finally let's talk about heart >> finally let's talk about heart conditions. This is my understanding is conditions. This is my understanding is conditions. This is my understanding is this is the biggest killer. this is the biggest killer. this is the biggest killer. >> Um so what should we know? >> Um so what should we know? >> Um so what should we know? >> Well, the first thing to know is that >> Well, the first thing to know is that >> Well, the first thing to know is that 80% of heart disease is preventable 80% of heart disease is preventable 80% of heart disease is preventable through your lifestyle. That's a lot. I through your lifestyle. That's a lot. I through your lifestyle. That's a lot. I mean the number one killer in 80% could mean the number one killer in 80% could mean the number one killer in 80% could be prevented by eating an appropriate be prevented by eating an appropriate be prevented by eating an appropriate diet, getting appropriate sleep, diet, getting appropriate sleep, diet, getting appropriate sleep, reducing those environmental chemicals. reducing those environmental chemicals. reducing those environmental chemicals. One in nine deaths is from air One in nine deaths is from air One in nine deaths is from air pollution. Uh and you could say what can pollution. Uh and you could say what can pollution. Uh and you could say what can I do about air pollution? There actually I do about air pollution? There actually I do about air pollution? There actually are some things you can do to reduce air are some things you can do to reduce air are some things you can do to reduce air pollution. Um these are things stress is pollution. Um these are things stress is pollution. Um these are things stress is another one. People who rage or get very another one. People who rage or get very another one. People who rage or get very angry. Um and then of course you know angry. Um and then of course you know angry. Um and then of course you know managing your cholesterol all of those managing your cholesterol all of those managing your cholesterol all of those things count but lifestyle makes a huge things count but lifestyle makes a huge things count but lifestyle makes a huge difference. exercise, uh having difference. exercise, uh having difference. exercise, uh having emotional connections with other people, emotional connections with other people, emotional connections with other people, these all help prevent heart disease. these all help prevent heart disease. these all help prevent heart disease. >> Are there um more supplements that we >> Are there um more supplements that we >> Are there um more supplements that we should talk about here? I believe should talk about here? I believe should talk about here? I believe omega-3 fatty acids are helpful in this omega-3 fatty acids are helpful in this omega-3 fatty acids are helpful in this regard. Um but also vitamin D, regard. Um but also vitamin D, regard. Um but also vitamin D, magnesium, red yeast, rice, whatever magnesium, red yeast, rice, whatever magnesium, red yeast, rice, whatever that is. that is. that is. >> Yes. So, the first thing I would say is >> Yes. So, the first thing I would say is >> Yes. So, the first thing I would say is for prevention, you don't need any of for prevention, you don't need any of for prevention, you don't need any of those. For prevention, you need a those. For prevention, you need a those. For prevention, you need a healthy lifestyle. And um that would be healthy lifestyle. And um that would be healthy lifestyle. And um that would be eating a Mediterranean style diet or a eating a Mediterranean style diet or a eating a Mediterranean style diet or a DASH diet. DASH stands for dietary DASH diet. DASH stands for dietary DASH diet. DASH stands for dietary approaches to stop hypertension. Um both approaches to stop hypertension. Um both approaches to stop hypertension. Um both of those have a lot of evidence to show of those have a lot of evidence to show of those have a lot of evidence to show that they help prevent heart disease. that they help prevent heart disease. that they help prevent heart disease. They help prevent a recurrence in people They help prevent a recurrence in people They help prevent a recurrence in people who have had a cardiac event. Uh getting who have had a cardiac event. Uh getting who have had a cardiac event. Uh getting physical activity. We argue about physical activity. We argue about physical activity. We argue about whether it's 7,000 or 10,000 steps. whether it's 7,000 or 10,000 steps. whether it's 7,000 or 10,000 steps. That's the magic number. But getting out That's the magic number. But getting out That's the magic number. But getting out there and and moving your body prevents there and and moving your body prevents there and and moving your body prevents heart disease. managing your stress heart disease. managing your stress heart disease. managing your stress prevents heart disease. The supplements prevents heart disease. The supplements prevents heart disease. The supplements are really more if you have high blood are really more if you have high blood are really more if you have high blood pressure, if you have high cholesterol, pressure, if you have high cholesterol, pressure, if you have high cholesterol, uh if you have uh diabetes, all of these uh if you have uh diabetes, all of these uh if you have uh diabetes, all of these conditions increase your risk of heart conditions increase your risk of heart conditions increase your risk of heart disease and then there may be reason to disease and then there may be reason to disease and then there may be reason to add supplements. add supplements. add supplements. >> This has been great, Dr. Maises. >> This has been great, Dr. Maises. >> This has been great, Dr. Maises. Anything you were hoping to get to that Anything you were hoping to get to that Anything you were hoping to get to that we haven't gotten to? we haven't gotten to? we haven't gotten to? >> Well, first, I've so enjoyed talking >> Well, first, I've so enjoyed talking >> Well, first, I've so enjoyed talking with you. Thank you for this wonderful with you. Thank you for this wonderful with you. Thank you for this wonderful conversation. conversation. conversation. The thing I want people to know is that The thing I want people to know is that The thing I want people to know is that you have this recovery reflex and there you have this recovery reflex and there you have this recovery reflex and there are many things that you can do to be are many things that you can do to be are many things that you can do to be healthy and well. And even if you've healthy and well. And even if you've healthy and well. And even if you've gotten down the road a bit with heart gotten down the road a bit with heart gotten down the road a bit with heart disease or with diabetes or high blood disease or with diabetes or high blood disease or with diabetes or high blood pressure or um osteoporosis in women, pressure or um osteoporosis in women, pressure or um osteoporosis in women, there are things that you can do to there are things that you can do to there are things that you can do to recover. And I think too often we sort recover. And I think too often we sort recover. And I think too often we sort of buy into well it's just all downhill of buy into well it's just all downhill of buy into well it's just all downhill downhill from here. And and I disagree downhill from here. And and I disagree downhill from here. And and I disagree with that. I think we have this amazing with that. I think we have this amazing with that. I think we have this amazing innate system that allows us to get well innate system that allows us to get well innate system that allows us to get well again if we do the things that we've now again if we do the things that we've now again if we do the things that we've now learned need to be done. learned need to be done. learned need to be done. >> It's a very hopeful message. Uh >> It's a very hopeful message. Uh >> It's a very hopeful message. Uh finally, can you remind everybody of the finally, can you remind everybody of the finally, can you remind everybody of the name of your book and also anything else name of your book and also anything else name of your book and also anything else that you've put out there that we should that you've put out there that we should that you've put out there that we should know about? My book is called Heal know about? My book is called Heal know about? My book is called Heal Faster. Um, published by Simon and Faster. Um, published by Simon and Faster. Um, published by Simon and Schustster. And I have an earlier book Schustster. And I have an earlier book Schustster. And I have an earlier book for women who want to have healthy for women who want to have healthy for women who want to have healthy children. It's called Be Fruitful: The children. It's called Be Fruitful: The children. It's called Be Fruitful: The Essential Guide to Maximizing Fertility Essential Guide to Maximizing Fertility Essential Guide to Maximizing Fertility and Giving Birth to a Healthy Child. And and Giving Birth to a Healthy Child. And and Giving Birth to a Healthy Child. And then I have a textbook called then I have a textbook called then I have a textbook called Integrative Women's Health. That's Integrative Women's Health. That's Integrative Women's Health. That's really oriented for health care really oriented for health care really oriented for health care professionals. professionals. professionals. >> Doctor, thank you again. >> Doctor, thank you again. >> Doctor, thank you again. >> Thank you. >> Thank you. >> Thank you. [music]