WEBVTT 1 00:00:16.960 --> 00:00:21.239 Welcome to The Wellness Transcription Podcast, the podcast that combines the power of Christian 2 00:00:21.320 --> 00:00:26.039 values with evidence based nutrition, fitness and lifestyle content. I'm your host, 3 00:00:26.039 --> 00:00:30.960 doctor Patrick Early. Join me each week as we explore the intersections of Christianity 4 00:00:30.960 --> 00:00:34.679 and wellness, offering you insights to help nourish your body, mind, and 5 00:00:34.719 --> 00:00:39.039 soul. Whether you're looking to improve your physical health or simply strengthen your personal 6 00:00:39.119 --> 00:00:44.119 relationship with Jesus, We've got you covered. Stay tuned for inspiring discussions, 7 00:00:44.359 --> 00:00:48.119 expert guests, interviews, and practical tips to help you live the life God 8 00:00:48.159 --> 00:01:00.679 calls us to live. Welcome back to another episode of the well In the 9 00:01:00.719 --> 00:01:04.560 Transcription Podcast. This is I think the fourth time I've tried to record this 10 00:01:04.640 --> 00:01:11.280 episode on how to navigate nutrition content on social media. The last two files 11 00:01:11.359 --> 00:01:15.439 I've actually tried to upload on this topic have gotten corrupted. I'm still trying 12 00:01:15.439 --> 00:01:18.239 to hammer out all the kinks here on the show, but we're figuring it 13 00:01:18.239 --> 00:01:21.760 out, especially as we get into the videos and editing and reels and stuff 14 00:01:21.799 --> 00:01:26.040 like that, so hopefully this all goes smoothly moving forward. I appreciate you 15 00:01:26.120 --> 00:01:29.480 guys being here with me today. I think we've got a really good episode 16 00:01:29.680 --> 00:01:32.959 to kind of get started on the new year on how to navigate all the 17 00:01:33.040 --> 00:01:37.680 nutrition stuff that's on Instagram and spacebug stuff like that. And I want to 18 00:01:37.680 --> 00:01:41.719 give you guys the tools today to really drift fact from fiction and use some 19 00:01:41.840 --> 00:01:45.560 of these red flags and tactics that I look out for that help me determine 20 00:01:45.760 --> 00:01:49.239 if the information that I'm listening to, whether I understand the material or not, 21 00:01:49.879 --> 00:01:55.239 is something worth listening to, is evidence based, is there bias to 22 00:01:55.280 --> 00:01:59.239 deal with here, or is it simply just not true at all. After 23 00:01:59.280 --> 00:02:02.000 we go through each of those tips, we're going to go over some buzzwords, 24 00:02:02.359 --> 00:02:06.560 common buzzwords you may hear in the wellness space that may or may not 25 00:02:06.640 --> 00:02:08.840 actually mean what you think they mean, or they're just not a lot of 26 00:02:08.879 --> 00:02:14.479 validity to using the word and the context that they're usually used. And then 27 00:02:14.560 --> 00:02:16.960 lastly, I'm going to give you guys some tips that I use personally as 28 00:02:17.000 --> 00:02:21.599 like a litmus test for people who I should follow in the end to determine 29 00:02:21.599 --> 00:02:24.319 if the information is good quality. Before we get into all of them, 30 00:02:24.439 --> 00:02:28.960 I'm also going to give you guys a brief background on me. I haven't 31 00:02:28.960 --> 00:02:30.800 really done this, but I'm not going to do like my whole life story 32 00:02:30.840 --> 00:02:35.800 or anything like that, just a simple kind of establishing credentials type moment here. 33 00:02:36.400 --> 00:02:39.879 So I graduated pharmacy school. I'm in twenty twenty one. While I 34 00:02:39.919 --> 00:02:45.080 was in pharmacy school, I became pretty apparent that I was interested in nutrition 35 00:02:45.879 --> 00:02:50.520 as being a former athlete in college, it was something that was very important 36 00:02:50.800 --> 00:02:53.719 for how I performed on the field. And then I felt this kind of 37 00:02:53.039 --> 00:02:57.280 eagerness to learn more about nutrition as I was in pharmacy school. I didn't 38 00:02:57.280 --> 00:03:01.560 want to be one of those pharmacists who just knew about pharmacy and who isn't 39 00:03:01.560 --> 00:03:07.080 really well rounded in supplements or nutrition and information and stuff like that. And 40 00:03:07.120 --> 00:03:09.439 I wanted to be able to provide my patients with resources and information that was 41 00:03:09.479 --> 00:03:13.280 evidence based and that it would allow me to be able to do that. 42 00:03:13.719 --> 00:03:19.199 So I decided to get a master's degree along with my farm d so I 43 00:03:19.199 --> 00:03:23.120 could better suit or better use that information and knowledge in practice, which I 44 00:03:23.159 --> 00:03:27.199 do today. I currently work in an independent pharmacy that kind of does a 45 00:03:27.240 --> 00:03:30.520 little bit of everything. We do compounding long term care management, regular retail 46 00:03:30.560 --> 00:03:34.280 stuff, and then we also do a lot of nutrition and wellness consults as 47 00:03:34.280 --> 00:03:38.479 well. And then because of the wellness consults and the nutrition stuff, I 48 00:03:38.520 --> 00:03:42.879 get to do what I enjoy doing every single day, which is educating patients, 49 00:03:42.919 --> 00:03:46.719 helping them answer their questions, helping sift back from fiction from what they 50 00:03:46.719 --> 00:03:50.680 have heard or may have heard on social media or in the news, that 51 00:03:50.759 --> 00:03:54.120 kind of thing around nutrition. So I'm blessed to be able to do them 52 00:03:54.240 --> 00:03:59.599 in a manner that makes it easy for myself and my patients. But my 53 00:03:59.639 --> 00:04:01.599 goal here with the podcast is really to just be as evident space as we 54 00:04:01.639 --> 00:04:04.520 can. We're gonna meet in the middle. I'm gonna help educate you guys 55 00:04:04.599 --> 00:04:06.919 best I can. I mean, I'm gonna stay in my lane. So 56 00:04:08.639 --> 00:04:13.000 if it has nothing to do with pharmacy, supplements or nutrition, I'm probably 57 00:04:13.039 --> 00:04:15.919 not gonna talk about it other than faith, which is a big part of 58 00:04:15.919 --> 00:04:18.720 my podcast. If you listen to the intro or any other episodes, Christianity 59 00:04:18.800 --> 00:04:21.519 is a big part of my life something It's the foundation that I build kind 60 00:04:21.519 --> 00:04:25.399 of everything off of, so that we're gonna do a lot of episodes on 61 00:04:25.439 --> 00:04:29.000 that and kind of trying to tie the two together. So that'll be interesting. 62 00:04:29.040 --> 00:04:33.120 It'll be kind of an interesting concept to kind of tie together as those 63 00:04:33.120 --> 00:04:39.240 two kind of issues go not necessarily hand to hand all the time. So 64 00:04:39.279 --> 00:04:41.720 we're going to continue to do the best we can. This is a learning 65 00:04:41.720 --> 00:04:45.839 progress, a learning process for me, and hope you guys get something out 66 00:04:45.839 --> 00:04:48.920 of it. So let's dive into today's episode and we'll hopefully keep this one 67 00:04:49.000 --> 00:04:51.360 under an hour. So I'm gonna try not to ramble too much. So 68 00:04:53.120 --> 00:04:59.240 okay, So the episode title for today's chair how to basically separate fact from 69 00:04:59.240 --> 00:05:02.639 fiction as far as as nutrition information on social media goes. So the first 70 00:05:02.720 --> 00:05:05.680 bit of the episode, we're going to dive into some nutrition tactics on social 71 00:05:05.720 --> 00:05:12.480 media that should make you skeptical. A lot of other practitioners or certified coaches 72 00:05:13.279 --> 00:05:15.920 will use some of these tactics, and a lot of times what this tactic 73 00:05:16.000 --> 00:05:20.680 is really trying to do is essentially pigeonhole you into following them and getting established 74 00:05:20.800 --> 00:05:24.920 with either working with them, buying a supplement that they may benefit from, 75 00:05:24.959 --> 00:05:29.639 that kind of thing. But these tactics I've personally seen happen time and time 76 00:05:29.680 --> 00:05:31.759 again on social media, and I want to explain them in a way to 77 00:05:31.759 --> 00:05:35.000 make it easier, so you can then use them to kind of use as 78 00:05:35.000 --> 00:05:40.079 a litmus test to determine us these people are worth following or if they're giving 79 00:05:40.120 --> 00:05:44.879 good evidence based mission. Okay, so number one is kind of to a 80 00:05:44.920 --> 00:05:48.279 double edged sword, so I call it be aware of the I know everything 81 00:05:48.360 --> 00:05:53.399 expert. There's a handful of these. I'm not going to name the ones 82 00:05:53.399 --> 00:05:58.199 that come to mind simply because I just that's not My goal is to bash 83 00:05:58.240 --> 00:06:00.560 these people. I don't know them on a personal level, so I don't 84 00:06:00.600 --> 00:06:04.439 feel like I can call them out directly. It may that may change. 85 00:06:04.800 --> 00:06:09.279 But a lot of these guys claim to have the answer to everything, to 86 00:06:09.360 --> 00:06:12.959 know the secret that all your physicians are healthcare providers. They've gone through years 87 00:06:12.959 --> 00:06:15.879 of academic training and schooling to help you understand and to help people heal. 88 00:06:16.680 --> 00:06:21.120 They'll have they'll seem to always have the answer. It's usually cutting edge ish 89 00:06:21.279 --> 00:06:26.399 type language. And then the claims they make are very broad and all encompassing. 90 00:06:27.000 --> 00:06:30.800 People tend to do this the I know everything expert where I know all 91 00:06:30.879 --> 00:06:34.160 expert. They'll tend to make black and white health claims, like pretty broad 92 00:06:34.199 --> 00:06:39.040 black and white health claims. They'll tend to simplify disease dates down and then 93 00:06:39.040 --> 00:06:44.160 they'll use very highly emotional and non specific language and usually tie that in a 94 00:06:44.279 --> 00:06:50.839 very dumbed down mechanism that they then extrapolate out to allow to sound like they're 95 00:06:50.839 --> 00:06:56.439 smart and that they have the inside knowledge on something. So in order to 96 00:06:56.439 --> 00:07:00.480 better explain this, I would say, let's use an example. So a 97 00:07:00.519 --> 00:07:03.879 lot of times in the low carb community, especially ones that are in the 98 00:07:03.959 --> 00:07:09.199 keto space or even the carnivore space, they'll all talk about how if you 99 00:07:09.199 --> 00:07:14.519 eat carbohydrates at any type of carbohydrate, they'll say they're fattening because carbohydrates increase 100 00:07:14.560 --> 00:07:17.279 insulin levels. When insulin levels are elevated, or stat burning as most people 101 00:07:17.279 --> 00:07:21.160 refer to it as, is inhibited. And because of that, they'll then 102 00:07:21.240 --> 00:07:25.319 take that mechanism and say, if you eat carbs consistently in your diet, 103 00:07:25.720 --> 00:07:28.680 insulin is always going to be elevated, and then you're only going to be 104 00:07:28.720 --> 00:07:30.920 able to store fat and not burn it. So that's essentially the mechanism that 105 00:07:30.959 --> 00:07:36.800 they've dumbed down, when in reality, glucose metabolism denovo lipogenesis as well as 106 00:07:36.879 --> 00:07:43.199 fabcination of really is fast and complex, it's multifactorial, it's going on all 107 00:07:43.240 --> 00:07:46.040 the time. In the relative rates of each of these processests will determine if 108 00:07:46.040 --> 00:07:48.519 there is weight gain or weight loss, and a lot of that is really 109 00:07:48.600 --> 00:07:54.720 tied into energy balance more than anything or more than just a specific carbohydrates food 110 00:07:54.720 --> 00:07:59.839 itself. I plan on doing a deeper dive into the carbohydrate model of in 111 00:08:00.040 --> 00:08:03.360 one model of obesity, antibunking that in depth. Hopefully we'll do that one 112 00:08:03.439 --> 00:08:09.560 soon. But again they'll use this very emotional language, they'll sound like they 113 00:08:09.600 --> 00:08:13.560 know what they're talking about, and then they'll basically take this mechanism that has 114 00:08:13.560 --> 00:08:18.040 some nuggets of truth, but there's a lot more context and nuance involved and 115 00:08:18.079 --> 00:08:20.519 it's way more complicated than it is or that they're making it out to be. 116 00:08:22.759 --> 00:08:26.040 And then they'll just basically say, yeah, see, your doctors just 117 00:08:26.079 --> 00:08:28.120 want you to eat a lot of carbs. The you know the typic dant 118 00:08:28.160 --> 00:08:33.399 an American diet is hard high in carbohydrates. We have an obesity crisis is 119 00:08:33.440 --> 00:08:37.360 increasing, so ergocarbs are the problem. So as you can see, this 120 00:08:37.399 --> 00:08:41.759 one's kind of a harder tactic to kind of nail down. But when you 121 00:08:41.799 --> 00:08:45.399 really dive into the research and look at these mechanisms, you'll understand just how 122 00:08:45.399 --> 00:08:50.480 complicated they are, again dumbing it down to a very simplistic mechanism that they 123 00:08:50.519 --> 00:08:54.559 then extraplay out to make these broad health claims of curing all disease with diets. 124 00:08:54.639 --> 00:08:56.799 Kind of crazy. So that's the first one to look out for, 125 00:08:56.840 --> 00:09:00.600 and it's also the hardest one to distinguish the rest of the These are pretty 126 00:09:00.600 --> 00:09:03.679 easy as far as I'm concerned to pick apart. So the second one, 127 00:09:05.480 --> 00:09:09.559 as they'll refer to a single group of foods, a macronutrient, or even 128 00:09:09.559 --> 00:09:13.480 a specific food ingredient as toxic or inflammatory. Now, they won't provide any 129 00:09:13.519 --> 00:09:18.360 evidence or context as to what toxic or inflammatory means. Are we talking about 130 00:09:18.399 --> 00:09:20.919 acute toxicity? Are we talking about acute inflammation? Are we talking about chronic 131 00:09:20.960 --> 00:09:26.120 inflammation? Very rarely is any context use. It's just they'll just label the 132 00:09:26.200 --> 00:09:30.600 food ast toxic or inflammatory with no evidence at all or context as to what 133 00:09:30.639 --> 00:09:33.879 they mean by that. And all this is a scare tactic to scare you 134 00:09:33.960 --> 00:09:37.840 from buying a certain food or following them to them by their supplements that help 135 00:09:37.919 --> 00:09:43.320 with inflammation in toxicity. So usually they're coupled with detoxes or supplements that are 136 00:09:43.320 --> 00:09:48.480 completely unnecessary, and oftentimes it's really just attactic to scare people. So be 137 00:09:48.679 --> 00:09:54.559 wary or skeptical when people just start labeling different foods or ingredients and then just 138 00:09:54.799 --> 00:09:58.759 tagging everything with a toxic inflammatory this, and they just be aware of that. 139 00:09:58.759 --> 00:10:03.279 That's a big red flag. And unfortunately a lot of people with large 140 00:10:03.279 --> 00:10:07.279 followings on the social media platform use these languages, use these terms interchangeably, 141 00:10:07.320 --> 00:10:11.879 and I don't think they really know what it means. It's important to distinguish, 142 00:10:11.960 --> 00:10:18.480 really the differences between acute and chronic inflammation. Acute information is usually localized. 143 00:10:18.519 --> 00:10:22.159 There's a local inflammatory response, there can be pain associated with it, 144 00:10:22.480 --> 00:10:24.600 but in reality it's localized to a certain tissue and as long as it's not 145 00:10:26.240 --> 00:10:28.879 overboard of causing other problems, it's a necessary process that your body needs to 146 00:10:28.919 --> 00:10:33.559 heal from injury or deal with some sort of issue at a local tissue site. 147 00:10:35.000 --> 00:10:39.320 Now, chronic inflammation is a different story. These are systemic blood markers 148 00:10:39.360 --> 00:10:43.679 of inflammation that are elevated chronically over long periods of time, and then those 149 00:10:43.720 --> 00:10:50.200 are usually associated with autoimmune conditions and other disease states. That oftentimes require more 150 00:10:50.240 --> 00:10:54.080 medication management or proper nutrition management to really kind of tackle, as well as 151 00:10:54.200 --> 00:11:00.480 coloric restriction to kind of deal with. So it's very important to provide texting 152 00:11:00.559 --> 00:11:05.080 nuance when you use these terms. Toxic is crazy, because anything can be 153 00:11:05.120 --> 00:11:07.840 toxic at the high enough dose. That dose makes the poison, so to 154 00:11:07.879 --> 00:11:11.399 speak. And even if we're dealing with toxins or poisons. I've even had 155 00:11:11.399 --> 00:11:13.879 a poison control expert on here a lot of previous episode that kind of we 156 00:11:13.919 --> 00:11:16.960 dove into this topic a little bit. I mean, it's just really interesting 157 00:11:18.000 --> 00:11:22.159 how oft up people throw these terms around. And then it also, lastly 158 00:11:22.399 --> 00:11:26.440 on this point, makes it to where there's unnecessary fear around things that aren't 159 00:11:26.440 --> 00:11:31.960 toxic or inflammatory. But it also can kind of take the focus off of 160 00:11:31.080 --> 00:11:35.759 products that are more likely to have issues with toxicity, especially when you're talking 161 00:11:35.759 --> 00:11:39.919 about medications or supplements that may not be regulated as much or the dose is 162 00:11:41.000 --> 00:11:45.120 kind of more narrow as far as the therapeutic window goes. All right, 163 00:11:45.159 --> 00:11:46.960 So that's number two. The first two are a little bit trickier, but 164 00:11:48.039 --> 00:11:52.120 number three, the has got a lot of these practitioners and pages that kind 165 00:11:52.120 --> 00:11:56.960 of do the first two topics pretty well. The first two red flags well, 166 00:11:56.000 --> 00:12:01.679 they'll also use these phrases like we need to have reset your metabolism or 167 00:12:01.679 --> 00:12:05.320 by my metabolic reset program because your metabolism's broken. If you feel slug issue, 168 00:12:05.360 --> 00:12:09.080 you can't wait recently, And it's really just a tactic to scare you 169 00:12:09.120 --> 00:12:13.639 to think that their program is very unique or individualized, and a lot of 170 00:12:13.639 --> 00:12:18.240 times it's just a marketing tactic. You can't hack or reset a metabolism if 171 00:12:18.279 --> 00:12:22.279 your metabolism was truly broken, and you would be dead. That's how that 172 00:12:22.320 --> 00:12:28.440 worked. Metabolism is extensively complex. There's thousands of enzomatic processes and all these 173 00:12:28.480 --> 00:12:33.000 metabolically active tissues that are constantly going on. And to suggest that you could 174 00:12:33.039 --> 00:12:37.120 hack reset whether your metabolism is broken, it's just crazy. And the fact 175 00:12:37.159 --> 00:12:39.600 that you're just going to try to sell people the answer to a problem that 176 00:12:39.639 --> 00:12:41.679 they don't have is a big red flags. That's red flag number three, 177 00:12:43.600 --> 00:12:48.600 Red flag number four. They're not going to provide proper evidence or citations when 178 00:12:48.600 --> 00:12:52.240 they make health claims. This is extremely important. The larger or the more 179 00:12:54.639 --> 00:12:58.559 broad or expansive the health claim, the more burden of proof is needed to 180 00:12:58.600 --> 00:13:03.679 back up said claim. So you really have to have your evidence in check 181 00:13:03.799 --> 00:13:07.080 and make sure it's good quality in the right patient populations. Anytime you make 182 00:13:07.080 --> 00:13:11.240 a health claim and hold myself, I tend to hold myself to this standard. 183 00:13:11.639 --> 00:13:16.120 I know a lot of other healthcare practitioners do this, but if I 184 00:13:16.159 --> 00:13:18.840 make a health claim, I'm going to back it up by citations. If 185 00:13:18.879 --> 00:13:22.120 I don't, then if someone asks for those citations, I have to have 186 00:13:22.200 --> 00:13:26.279 them ready to go and be able to explain it how those citations are relevant 187 00:13:26.279 --> 00:13:31.000 to the claim that I made. Unfortunately, a lot of these accounts, 188 00:13:31.039 --> 00:13:33.639 if you press them to use evidence or ask them for their sources of information 189 00:13:33.679 --> 00:13:37.559 because you may be curious or you may know that they're actually not being accurate 190 00:13:37.559 --> 00:13:39.799 with their information, a lot of times they'll say, oh, well, 191 00:13:39.799 --> 00:13:43.279 the research is out there, just google it. Sometimes they may cite a 192 00:13:43.279 --> 00:13:46.080 study if they can find one, or if they're really trying to cherry pick 193 00:13:46.120 --> 00:13:50.480 a study to fit their bias, they'll usually cite a cell culture study or 194 00:13:50.519 --> 00:13:56.759 an animal study looking at a specific compound or ingredient and showing how it's dangerous, 195 00:13:56.120 --> 00:14:00.240 when in reality, when you look at human randomized control trials, meta 196 00:14:00.240 --> 00:14:03.679 analyses, systematic reviews where you look at large populations over large periods of time 197 00:14:05.200 --> 00:14:09.240 that are randomized and controlled for other variables. You just don't do these negative 198 00:14:09.279 --> 00:14:15.559 outcomes with these ingredients or food groups, so to speak. So just be 199 00:14:15.879 --> 00:14:20.000 really skeptical when people consistently refuse to provide evidence or citations when they make health 200 00:14:20.000 --> 00:14:28.919 claims. And unfortunately Instagram is kind of Instagram and TikTok are rife with health 201 00:14:28.960 --> 00:14:31.519 claims. They'll make them all the time, and they'll just bear rarely do 202 00:14:31.559 --> 00:14:35.919 I see quality evidence cited. So that's point number four, Red flag number 203 00:14:35.919 --> 00:14:39.000 four, Red flag number five. They'll also say that calories don't matter, 204 00:14:39.360 --> 00:14:43.720 or they'll tell you to count chemicals instead of calories, or if you can't 205 00:14:43.720 --> 00:14:46.559 pronounce that ingredient, you shouldn't eat it. And we don't really need to 206 00:14:46.559 --> 00:14:50.559 worry about calories because calories are important, whether people realize it or not. 207 00:14:50.679 --> 00:14:54.279 Calories in, calories out, and energy BALLACE is the main driver for weight 208 00:14:54.279 --> 00:14:56.799 loss, regardless of what type of diet you follow. The science is pretty 209 00:14:58.039 --> 00:15:01.639 set on that. There's tons of evidence to suggest that's the case. How 210 00:15:01.840 --> 00:15:09.519 a lot of these fringe diet culture or fringe dieters, like in these low 211 00:15:09.559 --> 00:15:13.759 carb or high carb or vegan communities or cornivore communities, a lot of them 212 00:15:13.840 --> 00:15:18.480 tend to ignore the fact that calories matter regardless of the diet that you're doing, 213 00:15:18.480 --> 00:15:20.759 and if you're losing weight on a diet, ultimately you're eating less calories 214 00:15:20.759 --> 00:15:26.759 than your body is expanding and determining what you know. Just because you follow 215 00:15:26.799 --> 00:15:28.759 a corniboar diet you're in a chloric deficit, doesn't mean the calories don't matter. 216 00:15:28.840 --> 00:15:35.639 It simply means that specific diet you're following is allowing you, whether you 217 00:15:35.720 --> 00:15:39.159 realize it or not, to maintain an energy deficit over time. And when 218 00:15:39.200 --> 00:15:41.799 you do that, you will lose weight. And that's pretty standard. But 219 00:15:41.080 --> 00:15:46.080 just it's kind of shocking to me how many scientists, more health experts, 220 00:15:46.120 --> 00:15:50.600 physicians, even other pharmacists or nutritionists will say that calories really don't matter. 221 00:15:50.639 --> 00:15:56.440 We've kind of we've kind of gone past that science has expanded and it's these 222 00:15:56.440 --> 00:16:00.879 more fringe mechanisms and carbohydrates are bad those types of things, when in reality, 223 00:16:02.080 --> 00:16:06.919 calories aren't sexy. There's nothing really inherently interesting about them. It's important, 224 00:16:06.960 --> 00:16:10.120 and it's complicated to truly track your calories, and we can't be perfect 225 00:16:10.159 --> 00:16:12.039 with it, but we can get pretty close. But it's a lot of 226 00:16:12.080 --> 00:16:15.159 work, and a lot of times people are looking for that, they're looking 227 00:16:15.240 --> 00:16:19.039 for something that's maybe easier to do. I don't have to worry about it. 228 00:16:19.039 --> 00:16:22.759 It's kind of a shortcut, or they're trying to get a certain goal 229 00:16:22.840 --> 00:16:26.840 met quicker thereast can Calorie counting can be daunting to a lot of people, 230 00:16:26.919 --> 00:16:32.480 especially people with eating disorders. So if someone who's interaxic who used to count 231 00:16:32.519 --> 00:16:37.000 calories and freak out over even small, minuscule numbers that aren't a problem. 232 00:16:37.399 --> 00:16:41.200 I would never recommend them counting calories to lose weight because they could easily spial 233 00:16:41.279 --> 00:16:45.679 out of control. So basically, the whole point I'm making is that calories 234 00:16:45.720 --> 00:16:48.879 do matter. You don't have to count them, but if you choose to 235 00:16:48.879 --> 00:16:51.519 count them, or if you have success with counting them, they are important 236 00:16:51.559 --> 00:16:55.039 and they are the ultimate driver of weight loss or weight gain, regardless of 237 00:16:55.039 --> 00:16:59.039 what diet you tend to follow or stick with. So that's red flag number 238 00:16:59.080 --> 00:17:02.240 five. They simply will say calories don't matter, and they just will refuse 239 00:17:02.279 --> 00:17:07.519 to accept that as fact number six, the sixth thread flag is my favorite. 240 00:17:07.559 --> 00:17:11.119 Personally, I would say this one and number eight are my favorite. 241 00:17:11.119 --> 00:17:15.559 That we'll get to bit. They'll appeal to conspiracy rather regularly. Now what 242 00:17:15.559 --> 00:17:19.359 does this mean? When someone appeals to conspiracy, they typically will use language 243 00:17:19.440 --> 00:17:22.119 like something like this. They'll say, this is the one weight loss secret 244 00:17:22.480 --> 00:17:26.359 that the big food industry doesn't want you to know about, or this one's 245 00:17:26.400 --> 00:17:30.640 all too common as well, this is the one supplement that big pharma doesn't 246 00:17:30.680 --> 00:17:33.319 want you to know about. That the secret to achieving weight loss in the 247 00:17:33.359 --> 00:17:41.839 body of your dreams. Basically any type of I have this secret to corrupt 248 00:17:41.880 --> 00:17:45.359 evil corporation doing a vague thing. All it really is a tactic to kind 249 00:17:45.359 --> 00:17:49.000 of draw you in and get your money. Usually a lot of that language 250 00:17:49.000 --> 00:17:55.720 is coupled with selling some sort of supplement or tie program that is not inherently 251 00:17:55.839 --> 00:18:00.279 unique, but it's simply just you know, they're playing to people's opinion of 252 00:18:00.319 --> 00:18:03.519 these industries that, don't get me wrong, a big pharma, big agriculture, 253 00:18:03.599 --> 00:18:08.039 big government industries, especially in the medication space as well as the nutrition 254 00:18:08.160 --> 00:18:12.559 or supplement space, and these regulatory agencies have done a lot of corrupt things 255 00:18:12.559 --> 00:18:15.480 over time, and we have to call them out when they do that. 256 00:18:15.599 --> 00:18:17.519 But at the same time, they've also done a lot of things that have 257 00:18:17.559 --> 00:18:21.680 been beneficial to a large amount of people. So it's not always this big 258 00:18:21.720 --> 00:18:26.319 boogeyman, big pharma thing that's not the main driver. There's not always this 259 00:18:26.440 --> 00:18:30.720 like Wizard of Oz figure behind the curtain really trying to determine who stays fat 260 00:18:30.720 --> 00:18:33.839 and who isn't as interesting as that sounds, and I do enjoy a good 261 00:18:33.839 --> 00:18:38.799 conspiracy theory every now and then, but when it comes to nutrition, a 262 00:18:38.839 --> 00:18:42.240 lot of times, all this conspiracy language that people use, it's just simply 263 00:18:42.279 --> 00:18:45.680 a marketing tactic and there's really no weight behind any of the claims that are 264 00:18:45.720 --> 00:18:48.799 made. And again, they're just trying to get your money. And most 265 00:18:48.839 --> 00:18:53.200 of the time, I'm confident by saying that there's usually some string attached or 266 00:18:53.200 --> 00:18:59.440 supplement to buy that kind of allows you to be unique and against against these 267 00:18:59.480 --> 00:19:03.119 big four, big shadowy figures. So that's red flag number six, Red 268 00:19:03.200 --> 00:19:07.839 flag number seven. I do see this one a lot, typically on a 269 00:19:07.880 --> 00:19:15.079 podcast that I recently recently listened to that was the check Up with Doctor Mike. 270 00:19:15.440 --> 00:19:22.200 He had on a wellness pretty popular wellness influencer in former cardiothoracic surgeon, 271 00:19:22.200 --> 00:19:26.160 doctor Stephen Gundry, and in the podcast, which was ultimately fascinating because you 272 00:19:26.200 --> 00:19:30.359 have two evidence based practitioners that work with patients every day basically having a very 273 00:19:30.400 --> 00:19:37.000 civil and civil debate and disagreement with a person who relies heavily on anecdotal evidence. 274 00:19:37.240 --> 00:19:40.920 They kind of fall into that I know all category that we talked about 275 00:19:40.920 --> 00:19:45.559 earlier. But there is one interesting claimmate on that podcast where basically doctor Gundry 276 00:19:45.599 --> 00:19:48.559 says that he can claim any disease with his nutrition protocol and if you just 277 00:19:48.599 --> 00:19:52.480 work with him, he can basically reverse all disease. And they were taken 278 00:19:52.480 --> 00:19:59.039 aback by that claim because it's ridiculous and essentially essentially he stood his ground. 279 00:19:59.279 --> 00:20:03.359 He was pretty that he could reverse all disease and that his program had all 280 00:20:03.359 --> 00:20:06.440 the answers, and it just, like anything, if it sounds too good 281 00:20:06.440 --> 00:20:10.720 to be true, it usually is. And you just can't make claims like 282 00:20:10.720 --> 00:20:14.640 that, especially a healthcare professional who knows better, who knows just how complicated 283 00:20:14.720 --> 00:20:18.720 the human body is, especially around nutrition and medication management and even surgery. 284 00:20:19.440 --> 00:20:26.799 The body is a complex machine that is very resilient, and to suggest that 285 00:20:26.839 --> 00:20:30.839 you can simply claim or that you can simply claim that any disease you can 286 00:20:30.880 --> 00:20:36.319 cure with your nutrition protocol is just crazy. Any practitioner worth their salt should 287 00:20:36.359 --> 00:20:40.440 never make claims like that. It's just not how science works. And you 288 00:20:40.519 --> 00:20:45.000 have to be really skeptical of people in that nutrition Charlatan kind of space that 289 00:20:45.480 --> 00:20:49.039 make these claims that they can cure any disease with nutrition alone. Don't get 290 00:20:49.079 --> 00:20:52.720 me wrong, I'm the one to provide some context here. Proper nutrition can 291 00:20:52.839 --> 00:20:56.160 be extremely beneficial for you. It can prevent a lot of it can reduce 292 00:20:56.200 --> 00:21:00.240 your risk for all cos mortality, chronic diseases like hard disease, type two 293 00:21:00.279 --> 00:21:07.880 diabetes, dyslipidemia. I mean, proper nutrition is a huge lever to pull 294 00:21:07.079 --> 00:21:11.720 in terms of living longer. I'm living free of disease and just living a 295 00:21:11.759 --> 00:21:17.920 better healthier lifestyle. But we have to be very careful to suggest that that 296 00:21:18.240 --> 00:21:21.799 it's all nutrition alone. There's so many other benefits and things that you can 297 00:21:21.799 --> 00:21:26.799 get from medication management properly. Medications, just like nutrition isn't the one hundred 298 00:21:26.799 --> 00:21:30.680 percent the answer, medications aren't one hundred percent the answer. I think our 299 00:21:30.720 --> 00:21:37.200 healthcare system is pretty apparent with that that medications alone really don't cure things. 300 00:21:37.240 --> 00:21:40.400 They don't tend to, you know, they tend to kind of manage symptoms. 301 00:21:40.400 --> 00:21:44.160 But when someone who's extremely sick or in a situation where they need to 302 00:21:44.160 --> 00:21:48.240 get these problems that are control quickly, medications are extremely important. I don't 303 00:21:48.240 --> 00:21:52.480 think anyone's really making the argument that medications aren't useful. But also even people 304 00:21:52.519 --> 00:21:59.759 like myself who went to four years of doctoral training in medicine specifically to be 305 00:21:59.799 --> 00:22:03.720 able to help patients and make sure that everything is dosed appropriately and is say 306 00:22:03.920 --> 00:22:10.480 it's very very I've never really met anyone in my space that says that medications 307 00:22:10.480 --> 00:22:12.640 are the only answer. You don't have to do anything else. So again, 308 00:22:14.279 --> 00:22:17.799 anytime you see that you can cure all disease with nutrition alone, or 309 00:22:17.880 --> 00:22:21.720 even with medications alone, or whatever have you, just be skeptical. That's 310 00:22:21.799 --> 00:22:23.839 red flag number seven. Got three more of these, and then we'll get 311 00:22:23.839 --> 00:22:27.640 into some buzzwords to look out for, and then all will end it on 312 00:22:27.799 --> 00:22:33.960 some tips that I have for you guys. So the next one is my 313 00:22:33.079 --> 00:22:37.599 second personal favorite, and that's when people make videos in the grocery store, 314 00:22:37.920 --> 00:22:41.960 and they'll create fear around misinterpreting nutrition labels or specific ingredients on said label. 315 00:22:42.599 --> 00:22:47.359 This has become an all too familiar practice, and unfortunately people that do this 316 00:22:47.519 --> 00:22:52.240 kind of content are very successful ats scaring the people that choose to watch it. 317 00:22:51.559 --> 00:22:56.640 It allows people, whether they realize it or not, to establish some 318 00:22:56.680 --> 00:23:02.319 pretty disordered eating habits they'll have. You're increasing your likelihood for developing and eating 319 00:23:02.359 --> 00:23:07.240 disorder called orthorexiaunderbosa, or the fear of eating anything unhealthy or anything that you've 320 00:23:07.240 --> 00:23:10.920 deemed as unhealthy. I'm not suggesting that you should eat unhealthy things, but 321 00:23:11.599 --> 00:23:15.119 when you start telling everyone in the store, and you're running around the aisles 322 00:23:15.279 --> 00:23:18.319 for courting yourself, saying that all these foods are going to kill you and 323 00:23:18.359 --> 00:23:22.359 give you cancer, and that they're toxic or inflammatory, and that no one 324 00:23:22.359 --> 00:23:25.279 should ever buy these for their children blah blah blah blah blah, or let 325 00:23:25.319 --> 00:23:29.119 alone eat them. And you even extrapolate that out to where people are talking 326 00:23:29.160 --> 00:23:33.680 about vegetables and fruits and other healthy food items, and they're creating unnecessary fear 327 00:23:33.680 --> 00:23:38.119 and making these crazy claims that aren't supported by any evidence around these foods and 328 00:23:38.160 --> 00:23:41.920 demonizing them. It doesn't help anybody. All it does is allow you to 329 00:23:41.920 --> 00:23:45.400 spend one more time in the grocery store. Who wants to do that? 330 00:23:45.920 --> 00:23:48.200 Two allows you to freak out over little things that really probably in the big 331 00:23:48.200 --> 00:23:53.279 scheme of things, don't matter a whole lot. And then it just creates 332 00:23:53.279 --> 00:23:57.480 more confusion. A lot of times in these videos, you'll see comments time 333 00:23:57.519 --> 00:24:00.759 and time again where people are like, Okay, if this is bad and 334 00:24:00.839 --> 00:24:03.319 that's bad, and then it's bad, what can we eat? Air it? 335 00:24:03.359 --> 00:24:07.960 Just like if you took all of the claims and foods that the people 336 00:24:07.960 --> 00:24:11.400 that do these types of video, if you literally stopped eating anything that they 337 00:24:11.480 --> 00:24:15.559 said was dangerous, you'd probably be hard pressed to have anything left you can 338 00:24:15.680 --> 00:24:19.640 eat. So it's really sad. That's what's getting attention now. On the 339 00:24:19.640 --> 00:24:23.640 flip side, there are people who make grocery store videos. They show you 340 00:24:23.680 --> 00:24:27.960 what recipes to do, healthy swaps that you can do. They'll show you 341 00:24:29.440 --> 00:24:33.160 how to add or take away or healthy choices that you could add if you 342 00:24:33.279 --> 00:24:36.559 enjoy these types of foods, and they do it in a very educational and 343 00:24:36.599 --> 00:24:40.240 safe manner. I think that's great. However, just be skeptical when you 344 00:24:40.240 --> 00:24:44.759 see people in the grocery store aisles that are just creating fear around food labels 345 00:24:44.759 --> 00:24:47.559 and all that stuff. It's just kind of crazy and it doesn't help anyone. 346 00:24:48.160 --> 00:24:51.880 The last point I'll make on this one is I've seen people time and 347 00:24:51.920 --> 00:24:56.079 I've even seen a video where a person went to a random stranger and started 348 00:24:56.119 --> 00:25:00.759 critiquing the food items in their grocery cart and told them and basically was just 349 00:25:00.799 --> 00:25:03.319 bad mouthing everything that they bought for their family. And when this person's just 350 00:25:03.359 --> 00:25:06.759 going about their own business trying to feed their family, and you've got this 351 00:25:06.839 --> 00:25:11.799 crazy person I'm yelling at them essentially and chastising them over the foods they've decided 352 00:25:11.839 --> 00:25:14.599 to eat. It's just not helpful. It's not a helpful practice, and 353 00:25:14.640 --> 00:25:17.880 it makes you look like a complete tool. I please, if you're making 354 00:25:17.960 --> 00:25:21.079 videos in the grocery store demonizing people in the food choices that they make, 355 00:25:21.200 --> 00:25:25.400 just stop. It's not helping anyone. The red flag number nine is this 356 00:25:25.440 --> 00:25:30.799 is even easier to critique, but a lot of these influencers won't have the 357 00:25:30.839 --> 00:25:36.039 proper education, experience, or credentials to give nutrition or health advice. It 358 00:25:36.079 --> 00:25:37.920 doesn't mean you have to have all these letters after your name to make solid 359 00:25:38.200 --> 00:25:44.559 informational videos that people can use and benefit from. But proper education experience in 360 00:25:44.599 --> 00:25:48.720 credentials are important whenever you're making nutrition or health claim or giving medical advice, 361 00:25:49.519 --> 00:25:55.799 So just be skeptical of terms. Not all credentials are equal. I would 362 00:25:55.839 --> 00:26:00.000 say you can have a lot of physicians or nurse them that want to try 363 00:26:00.000 --> 00:26:02.640 I'm in on a nutrition and I think that's great if they want to provide 364 00:26:02.720 --> 00:26:06.759 useful information, but we have to be really careful with the kind of agenda 365 00:26:06.759 --> 00:26:12.680 we're pushing or how we give that information to patients, because they're going to 366 00:26:12.720 --> 00:26:17.599 see you as an authority figure, so you have to do the due diligence 367 00:26:18.119 --> 00:26:23.000 to them by providing sound information that's backed up by science that it's easier for 368 00:26:23.039 --> 00:26:29.480 people to understand. A lot of these influentatually use terms like biohacker or human 369 00:26:29.519 --> 00:26:36.039 biologists, and these labels oftentimes give you the illusion that they have this credentialing 370 00:26:36.279 --> 00:26:41.519 that sets them apart and makes them unique, but in reality, those titles 371 00:26:41.599 --> 00:26:44.920 usually don't hold a lot of weight when it comes to clinical relevance in a 372 00:26:44.920 --> 00:26:48.480 specific area of study, So be skeptical for people who don't have the proper 373 00:26:48.559 --> 00:26:52.759 education of credentials, or if they do have the proper education of credentials, 374 00:26:52.759 --> 00:26:56.920 be skeptical if they tend to kind of go outside of their scope of practice. 375 00:26:56.359 --> 00:27:00.160 Often more often than not, you don't want those people to use their 376 00:27:00.200 --> 00:27:04.559 credentials to then to deem themselves as an I know all expert, who doesn't, 377 00:27:04.559 --> 00:27:08.279 who always has seems to have the right heath and answer for every problem 378 00:27:08.319 --> 00:27:17.000 that you may face, And myself as a healthcare provider, really, if 379 00:27:17.000 --> 00:27:21.240 it has nothing to do with dietary supplements or drug interaction, pharmacy related topics, 380 00:27:21.319 --> 00:27:26.720 or noticing or even other nutrition topics such as disease state management and management 381 00:27:26.759 --> 00:27:30.400 of certain disorders and diseases with nutrition, I really don't talk about it. 382 00:27:30.880 --> 00:27:33.960 If it's outside of my area of expertise, I can refer you to someone 383 00:27:34.000 --> 00:27:38.200 who does know that. Most practitioners should be aware that's something that they can 384 00:27:38.279 --> 00:27:41.640 do. It doesn't mean you don't know as much as the other person. 385 00:27:41.200 --> 00:27:45.240 It just allows you to establish rapport and admit to your patients you may not 386 00:27:45.440 --> 00:27:49.960 know, may not know something, and that's totally fine. And lastly, 387 00:27:51.519 --> 00:27:56.440 the type of people that will create unnecessary fear shamer of prescription medications. And 388 00:27:56.519 --> 00:28:00.720 now this is not a defense of big pharma or pharmacy in general, but 389 00:28:00.759 --> 00:28:06.160 medications are vastly important for a large variety of patients and different patient populations and 390 00:28:06.200 --> 00:28:11.440 disease states. They are a medical miracle that we have smitty medications as we 391 00:28:11.480 --> 00:28:17.200 do. But when you create unnecessary shame around prescription medications, when you don't 392 00:28:17.200 --> 00:28:19.440 have the relevancy to be able to make said claims and you don't have the 393 00:28:19.480 --> 00:28:23.839 knowledge of the particular medications, you're realizing just be skeptical. More often than 394 00:28:25.200 --> 00:28:29.359 people who make claims about certain medications like this will have zero hesitancy around the 395 00:28:29.319 --> 00:28:33.319 dietary supplements. They'll use appeal to nature ballacies quite often. They'll say, 396 00:28:33.359 --> 00:28:36.920 oh, my supplements are all natural, they're safe. If you don't want 397 00:28:36.920 --> 00:28:40.519 these prescription medications, they have all these side effects, when in reality, 398 00:28:40.680 --> 00:28:42.880 depending on the supplement, it may not be regulated or good quality. So 399 00:28:42.920 --> 00:28:48.279 you can also have medical harm that comes across with certain supplements that aren't as 400 00:28:48.319 --> 00:28:53.640 regulated as and or undergone the necessary clinical scrutiny and testing that medications have undergone, 401 00:28:53.880 --> 00:28:59.000 so be skeptical when you see people constantly creating fear around prescription medications to 402 00:28:59.079 --> 00:29:03.279 their use or they always have the natural alternative to something like that. I 403 00:29:03.279 --> 00:29:07.720 mean, I've seen countless videos where people will recommend a natural approach to an 404 00:29:07.720 --> 00:29:11.720 infection where antibiotics are warranted. I mean that's dangerous and it allows people to 405 00:29:11.960 --> 00:29:15.960 kind of steer away from actual medical care and a problem can get worse and 406 00:29:17.000 --> 00:29:19.480 then next thing you know, we're in a much more a much more situation. 407 00:29:19.640 --> 00:29:25.440 So that's the ten red flags. I'm I'm going to briefly remntion each 408 00:29:25.480 --> 00:29:27.599 of these. So Number one, they'll make black and when it health claims, 409 00:29:27.640 --> 00:29:33.079 and they'll speak using these highly emotional and non specific language terms around a 410 00:29:33.119 --> 00:29:37.319 specific mechanism. They'll tend to simplify a very complex mechanism, and then they'll 411 00:29:37.359 --> 00:29:41.200 tie all that into their kind of I know, everything approach to nutrition or 412 00:29:41.200 --> 00:29:45.680 health. So once you figure that one out, it's easier to pick apart. 413 00:29:45.759 --> 00:29:48.960 But this is definitely the hardest step to kind of get down. Number 414 00:29:48.960 --> 00:29:51.759 two, they'll refer to a single group of foods, a macronutrient or a 415 00:29:51.799 --> 00:29:56.880 specific food ingredients toxic or inflammatory without providing any evidence or context as to why 416 00:29:56.920 --> 00:30:02.039 they're labeling the foods as such. They'll use phrases like how to hack and 417 00:30:02.079 --> 00:30:07.160 reset your broken metabolism, something to that nature. They won't provide proper evidence 418 00:30:07.240 --> 00:30:11.359 or citations when they make health claims. They'll say calories don't matter. They'll 419 00:30:11.400 --> 00:30:15.759 appeal the conspiracy all the time, and they'll claim that any disease can be 420 00:30:15.799 --> 00:30:18.680 cured with proper nutrition alone, and they'll make videos in the grocery store demonizing 421 00:30:18.720 --> 00:30:23.079 those ingredients. They tend to not have the proper education, experience, or 422 00:30:23.079 --> 00:30:27.039 credentials to give nutrition or health advice, and then they'll create a necessary fear 423 00:30:27.160 --> 00:30:32.799 around medical professionals doing their job, or prescription medications or the use of prescription 424 00:30:32.960 --> 00:30:37.880 medications for disease state management. But they'll have zero hesitancy around the supplements that 425 00:30:37.920 --> 00:30:41.039 they may benefit financially from. Or they'll appeal the nature a lot while they 426 00:30:41.079 --> 00:30:44.640 say, well, we need to always take the natural and alternative approach. 427 00:30:45.880 --> 00:30:48.799 So those are the big ten red flags that I use to kind of sift 428 00:30:48.799 --> 00:30:52.319 through the nutrition content that I might be exposed to on my algorithm, on 429 00:30:52.680 --> 00:30:56.480 Instagram, TikTok, whatever platform. You say you tend to get your information 430 00:30:56.559 --> 00:31:02.160 from. Now the next part of the podcast I want to talk about are 431 00:31:02.200 --> 00:31:07.119 some buzzwords that should make you skeptical immediately. I won't dive into these in 432 00:31:07.240 --> 00:31:10.680 great detail, but it's just anytime you hear these phrases, just know that 433 00:31:10.680 --> 00:31:14.759 there needs to be more context and that you shouldn't just accept these buzzwords as 434 00:31:14.880 --> 00:31:18.640 fact. Mainly they're just used to keep your attention and very often, more 435 00:31:18.680 --> 00:31:23.400 often than not, these claims by people that are using these types of buzzwords, 436 00:31:23.519 --> 00:31:29.720 or there's just no evidence or any type of scientific backing to these claims 437 00:31:29.839 --> 00:31:33.920 or these buzzwords that they use all too frequently. So there's ten of these. 438 00:31:33.640 --> 00:31:37.279 The first one is balancing your hormones with food. That's kind of difficult 439 00:31:37.279 --> 00:31:42.720 to do. Certain nutrition protocols and chloric restrictions can have positive effects on hormone 440 00:31:42.759 --> 00:31:47.200 levels, but we can we have to be very specific on which hormones are 441 00:31:47.240 --> 00:31:51.319 being affected, and how are we measuring our hormones before and after. How 442 00:31:51.319 --> 00:31:53.960 do you know that your hormones are getting balanced by this nutrition protocol that you 443 00:31:55.079 --> 00:31:59.720 tend to push if you're not checking those levels most of the time. This 444 00:31:59.799 --> 00:32:05.359 is usually applied to a side effect for people that gets your attention. They'll 445 00:32:05.359 --> 00:32:08.319 oftentimes say, look, are you tired, slug and having trouble sleeping or 446 00:32:08.359 --> 00:32:12.799 feeling low energy? If so, your hormones are out of balance, and 447 00:32:12.839 --> 00:32:15.799 if you try my particular diet protocol and we can balance your hormones and help 448 00:32:15.839 --> 00:32:20.559 you feel better than ever before, it's just a marketing tactic, or more 449 00:32:20.559 --> 00:32:25.759 often than not, these claims are simply not substantial. These programs really aren't 450 00:32:25.759 --> 00:32:30.599 gonna balance your hormones, especially if they don't check for them at all, 451 00:32:30.799 --> 00:32:34.519 or check them before and after. And just know that balancing your hormones is 452 00:32:34.559 --> 00:32:37.359 really just kind of a buzzword more often than not. The second one. 453 00:32:37.519 --> 00:32:40.920 I won't go into too much detail here, but they'll usually use words like 454 00:32:42.000 --> 00:32:47.000 optimize your neurotransmitters or optimizing dope mean or serotonin with my supplement protocol. Just 455 00:32:47.000 --> 00:32:51.240 be skeptical. Again, this kind of goes hand in hand with balancing your 456 00:32:51.279 --> 00:32:54.359 hormones. Optimizing dope mean or serotonin really doesn't mean a whole lot. There 457 00:32:54.400 --> 00:32:59.079 are certain medications that do that. The mechanisms are very complicated and we still 458 00:32:59.119 --> 00:33:04.559 don't quite know them. INTI early, but just using your language around a 459 00:33:04.599 --> 00:33:07.680 supplement to say that it optimizes serotonin better than say an SSR I does. 460 00:33:08.240 --> 00:33:13.480 It's kind of silly simply because no one really in the healthcare space things, 461 00:33:13.559 --> 00:33:16.880 nor do the guideline, say that any type of mental health condition has anything 462 00:33:16.880 --> 00:33:22.119 to do with low serotonin levels. No physician that I'm aware of actually looks 463 00:33:22.160 --> 00:33:27.079 at serotonin levels to diagnose a mental health disorder, and that kind of way 464 00:33:27.119 --> 00:33:30.599 of thinking really kind of died back in the forties and fifties before we really 465 00:33:30.720 --> 00:33:35.440 knew anything about said conditions. So just be real skeptical when you hear them 466 00:33:35.440 --> 00:33:39.519 in terms like optimize your neurotransmitters, because oftentimes it's tied to supplements that probably 467 00:33:39.519 --> 00:33:42.880 don't do what you think they're going to do, and you're just wasting your 468 00:33:42.880 --> 00:33:50.440 money. Number three, the third buzzword is activating ontophagy or mitochondrial optimization or 469 00:33:50.480 --> 00:33:55.720 mitochondrial uncoupling. A lot of times this is just a very oversimplified broad way 470 00:33:55.759 --> 00:34:01.279 of trying to make your program or supplement unique in regards to a cellular function 471 00:34:01.400 --> 00:34:07.279 that occurs in all your cells constantly. Autopogy is more of a cell recycling 472 00:34:07.319 --> 00:34:12.239 type thing where old, broken down proteins in a certain cell are recycled, 473 00:34:12.800 --> 00:34:17.719 or even entire cells are recycled, I mean kind of cleared out, especially 474 00:34:17.719 --> 00:34:21.719 as they get to the end of their life cycle. It's a process that 475 00:34:21.800 --> 00:34:24.679 goes is ongoing constantly. It's happening in your body's right as we speak. 476 00:34:25.159 --> 00:34:29.880 But you really can't do a whole lot as far as supplements and nutrition goes 477 00:34:29.920 --> 00:34:34.480 to really have any great effect on autoplogy levels. There's actually more evidence supporting 478 00:34:34.480 --> 00:34:38.440 the fact that prolonged color restriction and weight loss has better effects on autopogy than 479 00:34:38.519 --> 00:34:44.719 said fasting does. But a lot of fasting programs or apps or practitioners that 480 00:34:45.119 --> 00:34:49.719 are really like fasting will kind of tend to say, oh, it activates 481 00:34:49.719 --> 00:34:52.239 autopogy, and really they're just trying to make themselves stand out amongst the crowd. 482 00:34:52.800 --> 00:34:55.280 And I think fasting is great. I've had a lot of clients and 483 00:34:55.440 --> 00:35:00.320 people in my life who use fasting as a tool to maintain a color to 484 00:35:00.320 --> 00:35:01.280 lose weight, and I think that's awesome. But we have to be really 485 00:35:01.280 --> 00:35:07.559 skeptical by trying to make these fasting protocols unique, by claiming that they have 486 00:35:07.599 --> 00:35:09.840 effects on a tophogy when the research just isn't there to back that up. 487 00:35:10.679 --> 00:35:15.039 Buzz we're a number four chemical free foods, So I'm going to keep this 488 00:35:15.079 --> 00:35:17.320 one simple. All foods, can all objects are made up of chemicals. 489 00:35:17.400 --> 00:35:21.719 So we need to be really skeptical to say that foods are chemical free, 490 00:35:21.719 --> 00:35:23.960 because that's not the case. Chemicals are a part of life. Every pest 491 00:35:23.960 --> 00:35:28.360 thousands of them to a degree that we either can see, we know about, 492 00:35:28.480 --> 00:35:30.199 or we don't know about. So just stay away from people trying to 493 00:35:30.199 --> 00:35:34.760 sell you chemical free protocols or chemical free supplements. It's kind of silly. 494 00:35:35.639 --> 00:35:37.760 The fifth buzz word is going to be a drenal fatigue. I won't get 495 00:35:37.760 --> 00:35:42.960 into too much of this one, but adrenal fatigue is oftentimes applied to these 496 00:35:43.039 --> 00:35:47.199 very broad symptoms that most people have that may be associated more likely with poor 497 00:35:47.320 --> 00:35:52.320 sleep or lack of exercise or physical active or an underlying medical condition rather than 498 00:35:52.400 --> 00:35:55.679 adrenal fatigue. A lot of times adrenal fatigue, as he used to describe 499 00:35:55.679 --> 00:36:00.559 people who are tired, sluggish, feeling a little bit brain fog, or 500 00:36:00.679 --> 00:36:05.320 stressed, the more anxious, when in reality, adrenal fatigue is not a 501 00:36:05.360 --> 00:36:09.559 diagnosable condition unless you have a disease that is directly related to the adrenal glands. 502 00:36:10.199 --> 00:36:15.119 That is very rare. If you do think you might have something like 503 00:36:15.199 --> 00:36:17.960 that, or have a condition where adrenal issues might be something you need to 504 00:36:17.960 --> 00:36:22.639 consider, I highly suggest going to your primary care physician, talking to them, 505 00:36:22.679 --> 00:36:25.760 having them run some basic tests, and if warranted, getting a referral 506 00:36:25.800 --> 00:36:30.679 to an intercronologist. You have specialized training in adrenal diseases mckin, those are 507 00:36:30.760 --> 00:36:37.039 very rare. We're talking about Edicin's disease, We're talking about fiochromocytomas, which 508 00:36:37.079 --> 00:36:42.880 are benign tumors on the adrenal glands, cushions disease, all of these types 509 00:36:42.920 --> 00:36:45.920 of adrenal related disorders are very rare. I'm an arn't as common as you 510 00:36:45.960 --> 00:36:50.679 would think, So just be real skeptical when you hear adrenal fatigue, because 511 00:36:50.719 --> 00:36:53.960 adrenal fatigue there's actually a systematic review dispunking the fact that it even exists. 512 00:36:54.440 --> 00:36:59.480 I don't think the evidence is there to warrant that as a diagnosible condition currently 513 00:36:59.519 --> 00:37:04.239 at the moment, so I tend to not ever suggest that adrenal fatigue is 514 00:37:04.239 --> 00:37:06.760 a thing. Now, if the science changes on that topic, I'll have 515 00:37:06.800 --> 00:37:09.239 to change my opinion on it. But again, adrenal fatigues not really a 516 00:37:09.280 --> 00:37:15.079 thing as far as I'm concerned. Number six is any immune boosting protocol. 517 00:37:15.639 --> 00:37:20.880 Oftentimes these are just buzzwords to make your product unique or supplement unique. I 518 00:37:20.920 --> 00:37:25.239 don't personally like using the term immune boosting because that really technically implies that we're 519 00:37:25.559 --> 00:37:31.639 in the autoimmune conditions category. I tend to prefer to use immune strengthening or 520 00:37:31.679 --> 00:37:37.320 immune supporting. That's usually how it's used in the scientific literature on those specific 521 00:37:37.360 --> 00:37:40.239 topics. So just be skeptical. Immune boosting doesn't necessarily mean a product is 522 00:37:40.280 --> 00:37:44.559 bad or dangerous. It's just not. It's a term that it doesn't really 523 00:37:44.559 --> 00:37:49.119 mean what we'll think it means. Number seven the leaky gut. I'll go 524 00:37:49.199 --> 00:37:52.320 into leaky gut in depth on a podcast by itself, but essentially, leaky 525 00:37:52.360 --> 00:37:55.360 gut is very similar to adrenal fatigue, and then it's used to describe a 526 00:37:55.360 --> 00:37:59.639 lot of different issues, and these symptoms are very vague and non specific. 527 00:38:00.280 --> 00:38:04.679 They usually tie hand in hand with food sensitivity testing and unnecessary testing. The 528 00:38:04.719 --> 00:38:07.599 only time you see a leaky gut, or the more appropriate medical term would 529 00:38:07.639 --> 00:38:14.480 be gastro intestinal permeability would be into in inmplammatory bowel disorders where you have lesions 530 00:38:14.480 --> 00:38:17.239 and chronic inflammation in the gut. I mean damages to the villi or the 531 00:38:17.320 --> 00:38:22.199 nutrient absorbing cells in your intestines. So when you have damage there and you 532 00:38:22.239 --> 00:38:28.199 have a severe condition that causes problems such as colorectal cancers and ulcer of colitis, 533 00:38:28.280 --> 00:38:31.519 chrons, even severe ips where you have a lot of issues there in 534 00:38:31.559 --> 00:38:37.679 some maybe some gut dys biosis conditions such as like SEEDFF and other infections you 535 00:38:37.719 --> 00:38:42.599 can get and you can see increased intestinal permeability and issues associated with that. 536 00:38:43.119 --> 00:38:46.320 Simply to imply that a person who eats something it feels bloated the next day 537 00:38:46.960 --> 00:38:50.960 has a leaky gut and that's the root cause of all their disease is kind 538 00:38:51.000 --> 00:38:54.400 of silly. The science isn't there, and it's really just kind of it's 539 00:38:54.440 --> 00:39:00.000 not useful to suggest that the science really isn't there yet, and we're learning, 540 00:39:00.559 --> 00:39:04.280 but again, the gut and the gut microbiome, we're just scratching the 541 00:39:04.360 --> 00:39:07.440 surface on this area of science. So be skeptical when people tend to be 542 00:39:07.519 --> 00:39:14.239 microbiome experts. Actually personally know a few PhDs that do gut microbiome research, 543 00:39:14.320 --> 00:39:16.400 and they'll be the first people to tell you that we don't know much of 544 00:39:16.440 --> 00:39:20.519 anything yet and it's fascinating and it's gonna be really cool to see where the 545 00:39:20.519 --> 00:39:23.559 science goes on it. But again, if you mentioned leaki gut to people 546 00:39:23.599 --> 00:39:25.519 in this space, they're gonna be like, what are you talking about, 547 00:39:25.880 --> 00:39:31.000 because it's not really a thing yet. So I'm currently not convinced that we 548 00:39:31.039 --> 00:39:35.119 need to worry about it at the moment unless we're dealing with an implammatory bowel 549 00:39:35.159 --> 00:39:37.760 disease. So just keep in mind leaky gut. Yeah, someone's trying to 550 00:39:37.800 --> 00:39:42.239 sell you something or convince you that you have leaki gut. Just be skeptical. 551 00:39:43.119 --> 00:39:45.480 Number eight. Heal your mitochondria. This goes hand in hand with supplements 552 00:39:45.559 --> 00:39:50.960 or diet protocols. There's really no evidence to any of these certain protocols or 553 00:39:51.000 --> 00:39:53.440 foods or anything that you're doing is really healing your mitochondria. There's not a 554 00:39:53.440 --> 00:39:58.000 good test to determine if your mitochondria being healed or not, So just be 555 00:39:58.079 --> 00:40:01.760 skeptical. A lot of times the weakness or this mechanism is used just very 556 00:40:01.840 --> 00:40:06.440 vaguely to apply to a wide host of issues or supplements that someone may be 557 00:40:06.440 --> 00:40:09.360 pushing. So just be skeptical when you hear that number nine are detox cleanses 558 00:40:09.440 --> 00:40:13.639 or reset protocols. Already told y'all kind of my stance on that. I 559 00:40:13.639 --> 00:40:16.039 think they're useless most of the time, and all they do is really the 560 00:40:16.039 --> 00:40:20.280 only thing they're really good for is taking your money. And then number ten 561 00:40:20.360 --> 00:40:23.159 is food sensitivities. Food sensitivities, there's not a whole lot of evidence yet 562 00:40:23.199 --> 00:40:28.199 those are really a thing yet. Now those that science is not settling that 563 00:40:28.280 --> 00:40:32.599 by any means. But a lot of times food sensitivities and food sensitivity testing 564 00:40:32.800 --> 00:40:37.360 is usually measuring what's called an IgG antibody, which is more of a memory 565 00:40:37.360 --> 00:40:43.760 antibody or more than anything else. Essentially, what IgG levels indicate what foods 566 00:40:43.760 --> 00:40:46.400 that you're routinely exposed to and that you eat as a part of your normal 567 00:40:46.480 --> 00:40:51.239 routine and normal diet. If you have higher IgG levels to certain foods, 568 00:40:51.280 --> 00:40:53.079 it's essentially just your immune system going, oh, I've seen that food before. 569 00:40:53.119 --> 00:40:57.119 It's food I don't need to worry about it. Often more often than 570 00:40:57.159 --> 00:41:01.599 non, these food sensitivity testing panels are not clinically validated the lab level. 571 00:41:01.760 --> 00:41:06.760 The labs don't really mean what you think they mean, and then a lot 572 00:41:06.760 --> 00:41:08.840 of these foods that you may or may not eat at all will pop and 573 00:41:08.880 --> 00:41:10.840 say, oh, you're sensitive to it, you should avoid it, and 574 00:41:10.840 --> 00:41:15.760 pretty soon you're doing this overtly restrictive diet and you're eliminating foods that are very 575 00:41:15.760 --> 00:41:21.639 beneficial for your health in the long run, unnecessarily because someone told you on 576 00:41:21.719 --> 00:41:25.360 a test it's not clinically validated more useful in a clinical sense, that you're 577 00:41:25.400 --> 00:41:29.840 sensitive to it. So just be skeptical. If you're concerned about an intolerance 578 00:41:29.920 --> 00:41:34.119 or an allergy which you're entirely different. Go see an allergist if you're worried 579 00:41:34.119 --> 00:41:37.679 about those types of things, or ask your gasteronerologist or PCP if you can 580 00:41:37.679 --> 00:41:42.280 get a referral for some testing in that regard. Briefly, food intolerances are 581 00:41:42.280 --> 00:41:45.880 simply you can't break down certain ingredients, and then when you do that, 582 00:41:45.840 --> 00:41:50.000 it's you have trouble digesting it, and there can be abdominal discomfort, bloating, 583 00:41:50.079 --> 00:41:54.280 diarrhea associated with those things. Lactose intolerance is a prime example here some 584 00:41:54.360 --> 00:42:00.199 where you actually have an intolerance or you can't break down the lactose I mean 585 00:42:00.280 --> 00:42:02.960 dairy products. So if you have that condition, then you need to be 586 00:42:02.960 --> 00:42:07.039 aware of that that you're dealing with. An intolerance. A food allergy is 587 00:42:07.079 --> 00:42:12.360 a direct allergy to a food that leads to some form of serious allergic reaction 588 00:42:12.480 --> 00:42:15.679 or anaphylactic reaction. And again, you can't really use the term sensitive food 589 00:42:15.719 --> 00:42:21.599 sensitivities, intolerance, or allergy interchangeably. They're all separate and they do different 590 00:42:21.639 --> 00:42:25.639 things. So again, oftentimes, more often than not, people will use 591 00:42:25.920 --> 00:42:30.519 these terms interchangeably, whether they realize it or not, simply because they just 592 00:42:30.559 --> 00:42:35.320 may not be educated on what they actually mean. So those are ten buzzwords 593 00:42:36.039 --> 00:42:38.280 that should make you skeptical. They kind of go hand in hand with the 594 00:42:38.440 --> 00:42:43.119 ten red flag tactics that you may see on social media. So those are 595 00:42:43.519 --> 00:42:49.000 balancing your hormones of foods, optimizing your transmitters, activating ontophagy, a chemical 596 00:42:49.039 --> 00:42:52.559 free diet, adrenal fatigue, immine boosting protocols, leaky gut, healing your 597 00:42:52.559 --> 00:42:58.599 midochondria, detoxing your reset protocols, and then food sensitivities. Those are the 598 00:42:58.599 --> 00:43:04.280 ten things that more often than not should make you at least skeptical or should 599 00:43:04.280 --> 00:43:07.280 make you kind of ask for more evidence when claims are made or when those 600 00:43:07.320 --> 00:43:12.559 terms are used. So that's all the negative stuff. I personally look for 601 00:43:12.599 --> 00:43:15.199 those things when I'm going on social media to determine if the information is useful 602 00:43:15.280 --> 00:43:19.320 or not. As a healthcare practitioners easier for me to do this than say 603 00:43:19.360 --> 00:43:22.960 the lay person who's just trying to figure out what works and now to better 604 00:43:22.000 --> 00:43:27.440 optimize their health. But just know it's very complicated, and if you're confused, 605 00:43:27.440 --> 00:43:31.360 seek professional help with these endeavors two people who are properly credential to give 606 00:43:31.400 --> 00:43:36.480 advice. So I didn't want to just give you the red flags and leave 607 00:43:36.519 --> 00:43:38.440 you hanging. We're going to finish this episode up. I'm going to give 608 00:43:38.440 --> 00:43:43.159 you ten tactics and ten things I use as a LEADMINS test to determine who 609 00:43:43.159 --> 00:43:45.960 to follow, what content you could put out there if you're so willing to, 610 00:43:46.719 --> 00:43:51.199 and this allows you to then determine what content or videos you may or 611 00:43:51.239 --> 00:43:53.719 may not want to follow. So these are pretty simple ones. I use 612 00:43:53.760 --> 00:44:00.960 these all the time, but we really need to we really need to use 613 00:44:00.079 --> 00:44:04.840 these more often than to determine who to follow. So there's a lot there's 614 00:44:04.920 --> 00:44:10.119 so many people in this space that utilize these ten principles very frequently, and 615 00:44:10.239 --> 00:44:14.559 I use I follow these people that do that. I'll just name a handful 616 00:44:14.639 --> 00:44:16.719 off of the top of my head. Doctor Spencer Nadalski is great at this. 617 00:44:17.239 --> 00:44:22.599 I'm Lane Norton, who's a PhD. Doctor Id's is great. There's 618 00:44:22.920 --> 00:44:28.719 unless other people that use evidence based nutrition on a daily basis, and all 619 00:44:28.760 --> 00:44:32.280 of them do these very well. Langer Nutrition is another one. The plant 620 00:44:32.280 --> 00:44:36.079 slants, Rob Lapham I think is his name, but but you do that 621 00:44:36.119 --> 00:44:39.039 one. But they all do a really good job of using evidence and using 622 00:44:39.079 --> 00:44:42.840 these ten principles. And I'm about to share with you guys, and i 623 00:44:42.880 --> 00:44:45.039 want you guys to hold me to the standard as well. I don't want 624 00:44:45.119 --> 00:44:49.079 you to think that I'm just like no it all person who's holier than now. 625 00:44:49.559 --> 00:44:53.000 I'm really gonna just utilize the principles that any scientist should. So the 626 00:44:53.039 --> 00:44:58.039 here's the ten things that I use to determine who to follow. The number 627 00:44:58.039 --> 00:45:01.119 one, they'll use proper citations for any health claims that they make. Again, 628 00:45:01.199 --> 00:45:04.400 this goes back to evidence. Guys, if you're gonna make health claim, 629 00:45:04.400 --> 00:45:07.760 you need to cite evidence that's in the proper population, that's evidence based, 630 00:45:07.760 --> 00:45:10.280 and it's preferably done in humans, and it is controlled, and it 631 00:45:10.320 --> 00:45:15.480 goes along with a scientific consensus. So if someone you follow is doing that 632 00:45:15.599 --> 00:45:20.480 frequently and their content is reflective of that, please continue to follow them. 633 00:45:20.639 --> 00:45:22.920 Number two, they'll use phrases like it depends. Now, it depends isn't 634 00:45:22.920 --> 00:45:27.639 a sign that we don't know something. It's simply acknowledging that there's either more 635 00:45:27.679 --> 00:45:30.440 context that needs to be provided, or we may not know the answer, 636 00:45:30.480 --> 00:45:34.239 and then we'll educate ourselves more on it will get back to you, or 637 00:45:34.280 --> 00:45:37.800 we may refer you to someone else who might know. So saying it depends 638 00:45:37.880 --> 00:45:42.480 isn't necessarily an acceptance of defeat or acknowledgement that we're wrong. It's simply saying 639 00:45:42.480 --> 00:45:45.159 that usually more context is needed, and in science, using phrases like it 640 00:45:45.199 --> 00:45:52.440 depends as crucial, especially for the field to continue to expand as it's doing. 641 00:45:52.960 --> 00:45:57.119 Number Three, they won't Their content doesn't try to scare you or make 642 00:45:57.159 --> 00:46:00.199 you feel guilty about your food choices. Again, this pre self explanatory. 643 00:46:00.239 --> 00:46:04.480 If I'm in the if I'm comfortably scaring you to sell you something, I'm 644 00:46:04.519 --> 00:46:07.320 really not helping you a whole lot. A good educator is going to educate 645 00:46:07.360 --> 00:46:09.840 and they're not going to try to make you feel bad about it about the 646 00:46:09.880 --> 00:46:15.920 way you're living your life. They may help you implement more healthy habits, 647 00:46:15.960 --> 00:46:19.119 and they're going to do it in a manner that's caring and that they want 648 00:46:19.199 --> 00:46:22.320 to see what's best for you. But again, they're not going to try 649 00:46:22.320 --> 00:46:23.639 to shame you or scare you. It's just not going to be beneficial. 650 00:46:24.159 --> 00:46:30.880 So Number four, they'll promote them. They'll promote a healthy relationship with food, 651 00:46:30.760 --> 00:46:36.119 and they'll maintain they need to balance a diet overall. And they also 652 00:46:36.199 --> 00:46:38.960 won't tell you to remove entire food groups or macronutrients from your diet. Again, 653 00:46:39.119 --> 00:46:44.079 it's all patient specific. What you're going to stick to, what's easiest 654 00:46:44.079 --> 00:46:46.760 to fit into your lifestyle that also implements healthy habits, and however you choose 655 00:46:46.800 --> 00:46:51.920 to do that is great, And whoever, whatever coach or person you're following, 656 00:46:52.440 --> 00:46:57.079 should encourage that and not try to pigeonhole you into a specific way. 657 00:46:57.119 --> 00:46:59.960 Of eating because it worked for them or may have worked for someone else. 658 00:47:00.320 --> 00:47:02.960 Each person is unique and should be treated as such, so a good content 659 00:47:04.000 --> 00:47:07.760 creator will be doing that. Number five. They'll educate you about your physiology. 660 00:47:07.760 --> 00:47:09.599 They'll use simple terms that you can understand. They won't simply try to 661 00:47:09.639 --> 00:47:13.840 talk in fancy terms and use all this fancy language to sound smart. It's 662 00:47:13.840 --> 00:47:16.679 simply just trying to educate you to provide stuff. It's easy for you to 663 00:47:16.800 --> 00:47:21.679 understand that you can then implement your daily life. So education is key here. 664 00:47:22.039 --> 00:47:25.760 See number six. They'll refer to other experts when they feel like a 665 00:47:25.800 --> 00:47:30.239 topic is outside of their scope. This goes hand in hand with point number 666 00:47:30.239 --> 00:47:32.920 two that I made, where they'll use language like it depends. A good 667 00:47:32.960 --> 00:47:37.679 practitioner should always acknowledge when they don't know something, stay in their lane, 668 00:47:37.679 --> 00:47:40.920 and then refer others when a topic's outside their scope. Number seven. They 669 00:47:40.920 --> 00:47:44.960 won't force their lifestyle or dietary patterns on you, and they'll give you, 670 00:47:45.000 --> 00:47:47.760 guys options. This goes hand in hand with someone who's promoting a balanced diet 671 00:47:47.800 --> 00:47:52.679 and a healthy relationship with food. Just because they had success in a low 672 00:47:52.719 --> 00:47:57.039 carb diet doesn't mean you will and it's up to you on what pattern you 673 00:47:57.039 --> 00:47:59.920 want to choose, and then it's up to that practitioner then help you implement 674 00:48:00.079 --> 00:48:02.960 healthy habits on top of that. But I'm not going to force my way 675 00:48:04.000 --> 00:48:07.000 of eating or lifestyle on you. I think you're an adult. You're able 676 00:48:07.000 --> 00:48:09.599 to make your own decisions, So why would I force you to do something? 677 00:48:10.519 --> 00:48:15.079 Number eight, Your advice is in lign with the expert scientific consensus on 678 00:48:15.119 --> 00:48:19.199 a specific topic. Again, guys, if you're making a health claim, 679 00:48:19.239 --> 00:48:22.079 it needs to be in line with the consensus of what the research is showing. 680 00:48:22.440 --> 00:48:25.280 If you're constantly going against the grain or kind of cherry picking studies or 681 00:48:25.320 --> 00:48:30.920 finding these fringe studies to support your claim, it's very likely that you're not 682 00:48:30.960 --> 00:48:35.599 doing your due diligence, or you have pigeonholed yourself into a line of thinking 683 00:48:35.719 --> 00:48:38.039 and you realize, Okay, I'm too far into this now, I can't 684 00:48:38.079 --> 00:48:43.000 acknowledge that I may have been wrong this entire time. So you just kind 685 00:48:43.000 --> 00:48:45.320 of tend to dig your whole deeper before you know it, you're just gonna 686 00:48:45.719 --> 00:48:49.119 be in too big of a hole to dig yourself out of. So never, 687 00:48:50.239 --> 00:48:53.679 I wouldn't say never, but be skeptical when your opinions are the studies 688 00:48:53.719 --> 00:48:59.880 you're citing are constantly these fringe ones that really go against these large human clinical 689 00:49:00.320 --> 00:49:04.119 trials and meta analyzes. And if they're constantly going against where the consensus is 690 00:49:04.159 --> 00:49:07.719 at, you need to have a better look in the mirror as far as 691 00:49:07.760 --> 00:49:12.760 where you're standing on a particular topic. At number nine, they want cherry 692 00:49:12.760 --> 00:49:15.440 pick studies to fit their a genuine arati if they goes hand in hand with 693 00:49:15.480 --> 00:49:17.599 the point I just made. I can cherry pick and find a study just 694 00:49:17.639 --> 00:49:22.039 to fit just about any type of claim I want to make. But again 695 00:49:22.079 --> 00:49:25.440 it goes back to what does the overall scientific consensus in the literature say. 696 00:49:25.840 --> 00:49:31.360 And literature is not easy to understand. It's complicated, it takes a lot 697 00:49:31.360 --> 00:49:36.440 of training, and I've gone through it. I know what cool quality evidence 698 00:49:36.599 --> 00:49:40.719 is and it's up to me and people like myself too be able to sift 699 00:49:40.719 --> 00:49:44.800 through that and bring you guys to four one one on it that's coming from 700 00:49:44.840 --> 00:49:47.760 a non biased approach that's in line with what the science is at and what 701 00:49:47.760 --> 00:49:52.320 the science is saying. And then number ten, we're not always going to 702 00:49:52.320 --> 00:49:54.639 try to sell you something if I ever try to sell you something. I 703 00:49:54.639 --> 00:50:00.480 am involved with a couple of supplement companies or one in particular, and then 704 00:50:00.840 --> 00:50:02.360 some other endeavors down the line. But I'm going to be open and honest 705 00:50:02.360 --> 00:50:09.480 with you guys. If I actually financially benefiting or incentiviizing some of these products, 706 00:50:09.719 --> 00:50:12.760 I'll be open and honest with you about that. Again, it's up 707 00:50:12.760 --> 00:50:15.239 to you if you want to decide to try them out. But know that 708 00:50:15.360 --> 00:50:19.519 I'm not coming from I'm never going to not admit that to you, guys. 709 00:50:19.559 --> 00:50:22.480 I'm not always trying to sell you something. The best education, most 710 00:50:22.480 --> 00:50:24.320 of the time is free, and that's what this channel is going to be 711 00:50:24.320 --> 00:50:30.000 about. Okay, So that's ten things that I think any good count should 712 00:50:30.000 --> 00:50:34.599 be doing. I'll reiterate these really quick. So that's including proper citations when 713 00:50:34.639 --> 00:50:37.880 health claims are made. They'll use freezes like it depends. Their content doesn't 714 00:50:37.880 --> 00:50:40.719 try to scare you or make you feel guilty about your lifestyle or your few 715 00:50:40.840 --> 00:50:45.400 choices. They're going to promote a healthy, balanced diet and a good relationship 716 00:50:45.400 --> 00:50:50.199 with food. They'll educate you about your physiology or biology using simple terms that 717 00:50:50.280 --> 00:50:52.920 you can understand. They'll refer to other experts when they feel like the topics 718 00:50:52.920 --> 00:50:58.400 out there their scope. They won't force their lifestyle or dietary patterns on you, 719 00:50:58.440 --> 00:51:00.679 and they're going to give you options. Advice is in line with this 720 00:51:00.800 --> 00:51:08.400 expert scientific consentus on a particular research topic or area of expertise. They're not 721 00:51:08.440 --> 00:51:12.119 going to cheery pick studies to put their own agenda, and they're not always 722 00:51:12.159 --> 00:51:15.320 trying to sell you something. So those are the ten things that I think 723 00:51:15.360 --> 00:51:21.199 good accounts do well. If they do that well, I would consider or 724 00:51:21.239 --> 00:51:24.440 I would strongly suggest you continue to follow them and support their content. And 725 00:51:24.559 --> 00:51:28.000 lastly, the last ten tips I'm going to give you, guys are just 726 00:51:28.039 --> 00:51:30.239 some good practices that creators are going to do and that we should continue to 727 00:51:30.280 --> 00:51:34.199 promote them. These are also kind of tips that I think are beneficial for 728 00:51:34.239 --> 00:51:37.079 anyone who's just trying to get started on a healthy lifestyle. We're in the 729 00:51:37.119 --> 00:51:39.679 new year, twenty twenty four just started a lot of people have New Year's 730 00:51:39.719 --> 00:51:44.519 resolutions, so hopefully these ten tips are going to help you, guys, 731 00:51:44.960 --> 00:51:47.719 ease into your health goals, especially if losing weight or getting in better shape, 732 00:51:47.880 --> 00:51:51.920 or improving your nutrition, your diet overall is a goal that you have 733 00:51:52.039 --> 00:51:55.159 for twenty twenty four. Here's ten tips that I think would be beneficial for 734 00:51:55.199 --> 00:51:59.880 you guys and making sure your resolutions come true this year. A Number one, 735 00:52:00.559 --> 00:52:05.119 let's minimize, but not entirely eliminate processed foods. Processed foods are, 736 00:52:05.320 --> 00:52:08.800 unfortunately, more often than not, highly calorically dense, void of nutrients and 737 00:52:08.840 --> 00:52:13.400 fiber most of the time, and are very easy to over consume. Now, 738 00:52:13.599 --> 00:52:16.159 I enjoy processed foods just as much as the next guy, so I'm 739 00:52:16.159 --> 00:52:20.000 not saying you have to entirely eliminate them. But if you eat a diet 740 00:52:20.079 --> 00:52:23.159 high end processed foods, and that's what constitutes most of your diet, let's 741 00:52:23.199 --> 00:52:27.840 try to kind of flip that and make it to where you enjoy them and 742 00:52:27.880 --> 00:52:30.320 you can work them into a healthy diet. But let's minimize those and prioritize 743 00:52:30.360 --> 00:52:35.840 balanced meals with a variety of nutrient it's food options, and then that makes 744 00:52:35.840 --> 00:52:39.320 it even easier to incorporate processed foods that you do enjoy, especially when cravings 745 00:52:39.360 --> 00:52:43.840 hit to where you don't feel like you're having to restrict yourself or that you 746 00:52:43.880 --> 00:52:46.639 can never eat something you enjoy again. So that's number one is let's not 747 00:52:46.719 --> 00:52:52.199 minimize or what minimize, but not eliminate processed foods from where diet. Number 748 00:52:52.199 --> 00:52:58.440 two prioritizing balanced meals already said this one and more nutrient and it's food options. 749 00:52:59.119 --> 00:53:01.360 Number three et plenty protein. Protein is great for satiety. I'm in 750 00:53:01.480 --> 00:53:06.880 curbing your appetite. If you have a large appetite like myself, eating plenty 751 00:53:06.880 --> 00:53:09.559 of protein really helps. So a good rule of thumb is a grammar protein 752 00:53:09.559 --> 00:53:14.079 per pound of lean body mass lean body mass. There's calculators out there that 753 00:53:14.159 --> 00:53:19.000 will help you roughly determine where they're at if if you want to eat more, 754 00:53:19.599 --> 00:53:22.440 you can go to one grain per pound of body weight. But if 755 00:53:22.440 --> 00:53:27.760 you're a male like myself who's physically fit, active, that protein number can 756 00:53:27.800 --> 00:53:30.679 be pretty high. So you have to want to you have to ask yourself 757 00:53:30.679 --> 00:53:34.719 if that's realistic or not. Number four, we want to focus on increasing 758 00:53:34.719 --> 00:53:37.360 our strength. I'm in the gym and focus on building lean muscle. Building 759 00:53:37.440 --> 00:53:42.239 lean muscle and attaining that over long periodtive time is going to be great for 760 00:53:42.280 --> 00:53:46.320 longevity and improved health. And it's one of the biggest levers you can pull 761 00:53:46.360 --> 00:53:52.360 for improving and decreasing your risk for all cause mortality. If you have increased 762 00:53:52.400 --> 00:53:55.119 strength throughout your life, as well as retaining lean muscle mass into your later 763 00:53:55.159 --> 00:54:00.159 ages and later stages of life, it's beneficial. So focusing on that, 764 00:54:00.199 --> 00:54:05.119 whether that be spending more time in the gym or exercising and prioritizing strength training 765 00:54:05.119 --> 00:54:07.159 that you like and if it's your daily routine, I think it's gonna be 766 00:54:07.280 --> 00:54:12.000 very beneficial for you. Number five, we're going to prioritize our sleep six 767 00:54:12.079 --> 00:54:15.280 d eight hours of sleep at night. Good sleep hygiene is gonna be great. 768 00:54:15.920 --> 00:54:19.360 I think that's extremely important. Number six, we're gonna live a more 769 00:54:19.360 --> 00:54:23.360 active lifestyle. However, however, whatever that means for you is how I 770 00:54:23.360 --> 00:54:27.199 want you to do. That doesn't mean you have to go kill yourself in 771 00:54:27.239 --> 00:54:30.800 a gym or work out for hours. You do hours of constant cardio. 772 00:54:30.440 --> 00:54:32.960 Just be more active, get out there, take walks, you know, 773 00:54:34.079 --> 00:54:37.519 just get on your feet more, be outside especially can and then just fit 774 00:54:37.599 --> 00:54:40.360 that into your lifestyle. Before you know, you don't even feel like you're 775 00:54:40.760 --> 00:54:44.280 having to force yourself to be more active. It's just a part of what 776 00:54:44.320 --> 00:54:47.400 you do. Number seven, we're going to foster positive relationships with people in 777 00:54:47.440 --> 00:54:52.519 food. Food is a bonding as much of a community social gathering type thing. 778 00:54:52.920 --> 00:54:57.440 People bond over food and it's a fun thing to do. So having 779 00:54:57.519 --> 00:55:00.079 positive relationships with people in food and a healthy relationship with food, that's going 780 00:55:00.119 --> 00:55:05.199 to make that even easier. Guys, if number eight, seek advice from 781 00:55:05.239 --> 00:55:07.760 healthcare professionals. If your confused are struggling with any aspect of your health, 782 00:55:08.159 --> 00:55:12.480 we're out here to help them. If a provider doesn't want to give you 783 00:55:12.519 --> 00:55:15.559 the time of day, or doesn't you don't feel like they have your best 784 00:55:15.639 --> 00:55:17.880 interests at heart, then you know there's plenty of other providers that are out 785 00:55:17.880 --> 00:55:22.920 there that do care and do want to see you succeed. So that's important. 786 00:55:22.239 --> 00:55:25.960 If your confuser need to help, please ask for help from qualified professionals. 787 00:55:27.159 --> 00:55:30.920 Last two, Start with clear and actionable goals for your diet, especially 788 00:55:30.920 --> 00:55:32.880 in the new year. Don't make these giant, daunting goals that seem like 789 00:55:34.039 --> 00:55:36.880 almost impossible to complete, and before you know it, in a few weeks 790 00:55:36.880 --> 00:55:40.320 you're quitting. Start with small, actionable goals that you can do and then 791 00:55:40.440 --> 00:55:45.320 continue to progress day by day. You'll see tons of progress and I know 792 00:55:45.360 --> 00:55:47.400 you're going to be proud of yourself at the end of it. And then 793 00:55:47.480 --> 00:55:51.719 lastly, this is my favorite one, is focus on what you should add 794 00:55:51.760 --> 00:55:54.880 instead of what you should cut out. It's not always about eliminating things. 795 00:55:54.920 --> 00:56:00.039 Sometimes, if you want pizza or burgers or something that you could easily go 796 00:56:00.079 --> 00:56:01.679 down the street to a fast food joint and get, let's make them at 797 00:56:01.719 --> 00:56:06.239 home, and let's add some stuff to get more fiber and add veggies when 798 00:56:06.239 --> 00:56:09.280 you can. Stuff like that. Making food enjoyable is key, and finding 799 00:56:09.320 --> 00:56:13.480 a good way to do that in a healthy way is great. So I 800 00:56:13.480 --> 00:56:15.440 think those are ten good tips that you can use in the new year to 801 00:56:15.440 --> 00:56:19.519 help you achieve your goals, and we'll rattle these off real quick in the 802 00:56:19.559 --> 00:56:23.679 episode. So that's minimizing and not eliminating process foods, prioritizing balanced meals with 803 00:56:23.719 --> 00:56:29.440 a variety of nutrient it's food options, eating plenty of proteins, increasing your 804 00:56:29.440 --> 00:56:32.440 strength and focusing on building lead muscle, prioritizing sleep, living a more active 805 00:56:32.480 --> 00:56:38.159 lifestyle, fostering positive relationships with people in food, seeking advice from healthcare professionals. 806 00:56:38.239 --> 00:56:43.360 If your computers are struggling with your health, Starting with clear actionable goals 807 00:56:43.719 --> 00:56:46.400 for the new year as far as diet and health goes, and then focusing 808 00:56:46.440 --> 00:56:50.599 what you should add instead of what you should cut out. So I spent 809 00:56:50.760 --> 00:56:54.199 enough time talking. I feel tired of hearing myself ramble. So I hope 810 00:56:54.199 --> 00:56:59.199 you guys got something out of that. I hope this makes nutrition navigation on 811 00:56:59.199 --> 00:57:01.880 social media for you. Know that I'm here to help you guys out. 812 00:57:01.920 --> 00:57:06.880 I'm excited that you listen and give my content the time of day. If 813 00:57:06.920 --> 00:57:10.639 you like and enjoy the video YouTube channels coming soon, support us on any 814 00:57:10.679 --> 00:57:32.519 of your favorite podcasting platforms. Welcome to the Wellness Transcription Podcast, the podcast 815 00:57:32.559 --> 00:57:37.800 that combines the power of Christian values with evidence based nutrition, fitness, and 816 00:57:37.800 --> 00:57:42.519 lifestyle content. I'm your host, doctor Patrick Early. Join me each week 817 00:57:42.559 --> 00:57:45.960 as we explore the intersections of Christianity and wellness, offering you insights to help 818 00:57:46.000 --> 00:57:50.719 nourish your body, mind, and soul. Whether you're looking to improve your 819 00:57:50.719 --> 00:57:54.400 physical health or simply strengthen your personal relationship with Jesus, We've got you covered. 820 00:57:54.920 --> 00:58:00.480 Stay tuned for inspiring discussions, expert guests, interviews, and practice tips 821 00:58:00.480 --> 00:58:01.840 to help you live the life God calls us to live.